At OCSM Sports Performance, it’s important that we help our high school athletes focus on gaining strength and muscle mass in a healthy and sustainable way. Here are 12 tips to help our athletes get stronger and gain weight without packing on unnecessary body fat:
- Balanced Nutrition:
Ensure a well-balanced diet with a mix of proteins, healthy fats, and complex carbohydrates. Include lean meats, fish, nuts, seeds, whole grains, and plenty of fruits and vegetables. Obviously if an athlete has a food restriction, those need to be avoided and taken out of the diet considerations.
Pro Tip: Fried foods, heavy sauced foods and over proceeds packaged meals are going to be more hurtful than helpful. As good as that food can taste, a Whole Foods approach is the most beneficial. - Protein Intake:
Consume an adequate amount of protein to support muscle growth. Aim for about 1.2 to 2.2 grams of protein per kilogram of body weight, depending on your training intensity. Female athletes tend to need around 1.2-1.5 grams / lb of body weight and boys around 1.5 – 2.5 grams/lb of body weight.
Pro Tip: A protein shake can help add in needed protein, however if adequate protein is taken in through the day, be aware as additional protein may cause unwanted stomach bloating and unnecessary calorie consumption. - Regular Meals and Snacks:
Eat 3 meals throughout the day. Try not to skip breakfast, even if it is something basic like a PB & J or toast and butter. Being in school all day with 1 lunch break and then practices or games limits the amount offend intake an athlete can have, Trial and error will help develop a schedule. This helps maintain a steady flow of nutrients to support muscle growth, recovery and performance. - Complex Carbohydrates:
Opt for complex carbohydrates such as sweet potatoes, brown rice, and quinoa. These provide sustained energy for workouts and help prevent excessive fat gain. Avoid French fries and bread which have empty calories with limited nutrient density. - Healthy Fats:
Include sources of healthy fats like avocados, olive oil, nuts, and fatty fish. These are essential for overall health and can contribute to calorie intake. - Hydration:
Drink plenty of water to stay hydrated. Proper hydration is crucial for optimal performance and recovery. Athletes should try to consume 1 oz of water and sports electrolyte drink/lb of body weight. - Strength Training:
Focus on compound exercises like squats, deadlifts, bench presses, and core movements. These exercises engage multiple muscle groups and promote overall strength and muscle development. A solid weight lifting routine will aid in strength gain 10x more with a good diet, then from diet alone.
All athletes need to strength train if they are serious about putting weight on and getting stronger. - Progressive Overload:
Gradually increase the intensity of your workouts to challenge your muscles. This could mean lifting heavier weights, increasing the number of reps, or adjusting your workout routine. These adjustments come with time and should be part of a well rounded and practical routine.
Before progressions occur, we make sure to put our athletes through performance testing to record their efforts and to test how their progress has improved. - Consistent Training Schedule:
Stick to a consistent training schedule. Aim for three to four strength training sessions per week, with a mix of upper and lower body exercises. - Recovery:
Allow for adequate rest and recovery between workouts. Your muscles need time to repair and grow stronger. From static stringing, recovery lifts and built in mobility in an athletes programming, a good routine will get an athlete stronger, faster and more flexible. These are all attainable when following a good and developed routine. - Quality Sleep:
Ensure you get 7-9 hours of quality sleep per night. Sleep is crucial for recovery, muscle growth, and overall well-being.
Pro Tip: Get off of the phone when in bed. We know it’s boring and you want to play on your phone. But, Lights out. Sleep well and get all of the gains you can get! - Monitor Your Progress:
Keep track of your workouts, nutrition, and weight gain progress. Adjust your approach if needed and consult with a coach or nutritionist for guidance.
Pro Tip: Every athlete at OCSM gets a workout card monitoring progress in every exercise performed. Regardless if you train with us or not, monitor your training and develop a “road map” of what you are doing.
With no program or plan, athletes risk “driving in the dark” and that only opens them up for failure, missed opportunities and an unforeseen wreck in the near future.
Remember, gaining weight should be a gradual process to ensure it’s mostly muscle and not excess fat. Consult with a healthcare professional, nutritionist, or fitness coach for personalized advice based on your individual needs and goals.
Need more information and feedback? Message us and we will be happy to help you out!