I want to gain weight & size

Some individuals are predisposed to being lean and may struggle to put on weight and muscle mass. If this is you, it is essential to establish good eating habits and make appropriate food choices that promote weight gain. In general, to gain 0.5kg per week, you need to consume an extra 2000-4000kJ (500-1000cal) per day.

  1. Establish a CONSISTENT and REGULAR pattern of eating – by far the most important step to gaining weight. Never skip meals, and aim to eat every 2-3 hours. This requires you to be prepared with healthy snacks on hand and easy meal ideas if time is limited. Keep snacks at work, in the car, in your bag and stock up the pantry.
  2. Choose QUALITY sources of carbohydrate and protein foods at each meal and snack time. Carbohydrates are important for providing the majority of your daily energy needs, and specifically for fuelling your muscles in order to do the exercise to stimulate muscle growth. Protein is required to support muscle growth and repair. For an individual who is training frequently and consistently, they require a high energy diet that provides 1.2-2.0g/kg/day of protein. Eating higher quantities of protein may lead to unnecessary calorie consumption which promotes fat storage.
  3. Implement a TAILORED and SPECIFIC exercise training programme.
  4. Be committed to RECOVERY from exercise as it will influence your next training session and how much benefit you get from your training! Consuming good food choices within 30 minutes after training is important to maximise recovery. Staying hydrated with plenty of water throughout the day is also vital. Allowing yourself to get adequate rest and sleep is equally very important to support muscle growth and repair.
  5. Be PATIENT and MONITOR progress

For some individuals who are following a balanced diet and exercise programme, they may find sports nutrition products useful in meeting increased nutrient requirements. Protein shakes and bars can be a convenient way of meeting increased energy and protein requirements.

  • Original Mass Gainer or Mass Gainer with Promulin
  • Muscle 2 Go bars or Fuel 2 Go bars
  • Effervescent Creatine

Sample Menu

Breakfast
1.5 cups of cereal, milk, yoghurt, fruit
2 slices grainy toast with spreads

Mid Morning
Protein shake

Lunch
2 cups of pasta with tomato-based sauce, veggies and can of salmon
Fruit
½ Protein bar e.g. Muscle 2 Go

Before training
½ protein bar + creatine + banana

After training
Protein shake

Dinner
150-200g meat/chicken/fish with 1.5 cups veggies and 1.5-2 cups carbs (potato, rice, pasta etc)

Before Bed
Protein shake or creamed rice and fruit