Transcript - Nutrition Solutions

Gaining Weight –
Building Muscle
Nutrition Goals
•
Eat balanced meals rich in
carbohydrate and moderate in
lean protein and fat to supply your
body with the energy and nutrients
needed to build lean tissue.
•
Include an extra 300-500 calories a
day above current calorie needs
by adding snacks or increasing
your portion sizes.
•
Fuel strength training sessions with
foods containing carbohydrate
and protein to provide energy for
muscle contraction, spare protein
from use for energy, and supply
amino acids for building and
repair.
•
Eat every 3 to 4 hours to ensure
optimal nutrient availability.
•
Have your body composition
assessed by a Nutrition Solutions
professional before weight gain to
ensure that the added weight is
muscle mass, not body fat.
Contact us at 864.676.1248 for an
appointment with one of our
Dietitian’s
Tips
1. Excess protein alone will not build
new muscle tissue. An appropriate
training stimulus plus extra calories
are key to muscle growth.
2. Proper timing of meals and snacks
fuel recover from training sessions
and promote muscle growth
3. Consume a snack with
carbohydrates and 10-20 grams of
protein before and immediately
after strength training sessions.
4. Set realistic weight goals along
with a timeline to achieve those
goals. Consider a nutrition
professional through Nutrition
Solutions
Snack Ideas
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Nut butter (almond, peanut,
cashew) and crackers
Trail-mix with dried fruit and
nuts
Cheese and crackers
Nutrition Solutions Café
Banana Wrap
Protein Shake
Omelet
Yogurt Parfait
Source: Sports, Cardiovascular, and Wellness Nutrition (SCAN)
Gaining Weight –
Building Muscle
Example:
2,200 Calorie Meal Plan
Breakfast
600 Calories
Breakfast sandwich: 1 egg, 1 slice low-fat cheese, and 2
slices Canadian bacon on a whole-wheat
English muffin
1 cup fresh fruit
8 oz low-fat milk
See a Nutrition
Solutions Dietitian
for a custom
meal plan that
meets your
nutritional needs.
Snack
200 Calories
2 celery stalks with 1 Tbsp peanut butter each
Lunch
600 Calories
1 medium wheat tortilla
4 oz low-sodium turkey
1 Tbsp salad dressing
½ cup lettuce
1 medium apple
12 baked chips
8 oz skim milk
Snack
200 Calories
23 almonds
1 medium fruit
Dinner
600 Calories
6 oz grilled salmon
1 cup steamed vegetables
1 medium baked potato
1 tsp butter
Dessert: 1 cup berries with 2 tbsp whipped topping
For more Information on Nutrition and Nutrition Services
Contact Nutrition Solutions
Nutrition Solutions®
2104 Woodruff Rd. Greenville, SC 29607
864-676-1248
Web: NutritionSolutionsOnline.com