Four Fueling Tips to Add Lean Muscle Mass | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Four Fueling Tips to Add Lean Muscle Mass

December 9, 2010

Must See Nutrition Videos

All athletes want to add lean muscle mass, but to pack on healthy pounds, you can’t just fill your mouth with any and all foods. “You want to make sure that the composition of the diet is right so the quality of the weight gain is right,” says Chicago Blackhawks team nutritionist Julie Burns.

Tip the scale in a healthy manner with these four tips.

Tip #1: Eat at intervals throughout the day.
“The best [eating] strategy is to increase your total calories throughout the entire day,” says New York Jets nutrition consultant Wendy Meyer Sterling. You’ll need to add more calories to breakfast, lunch and dinner—and snack between meals.

Tip #2: Hit up heavy snacks.
Consume snacks that deliver quality carbs and protein. “If you don't have enough calories, you're never going to gain the lean mass you want,” Burns says. Among her recommended 200-calorie snacks: two hard-boiled eggs, two ounces of jerky, one cup of sauerkraut, five pieces of sushi, two cups of fruit and a quarter cup of nuts and seeds.

Tip #3: Protein equals one-third.
“Your body needs both carbohydrate and protein to build new muscle,” says Leslie Bonci, Pittsburgh Steelers nutrition consultant. “[But] you don’t need to eat protein to the exclusion of all else, because too much protein means you’re probably not eating enough carbohydrate.” Follow her rule of portioning one-third of your plate with protein in every meal. Bonci's recommended sources: eggs, jerky, nuts, peanut butter, baked beans, bean dip, chicken, turkey, beef, pork and yogurt.

Rule #4: Drink juice.

“[Drinking juice] is a good idea for athletes who truly need more lean mass,” says Amy Bragg, director of sports nutrition at Texas A&M University. Juice is packed with calories and carbs. A cup of 100 percent orange juice contains approximately 100 calories and 25 grams of carbs. It is one ingredient in the following Bragg-recommended recipe for a quick, calorically-dense smoothie to take in with breakfast.

Morning Sunrise
1 packet strawberry instant breakfast mix
1C 100% orange juice
½C frozen strawberries
½C frozen peaches
½C frozen raspberries
½C frozen pineapple
1C ice

Modifications: (1) add two tablespoons of ground flaxseed;  (2) replace the instant breakfast mix with two scoops of strawberry or vanilla soy protein powder.

Photo:  Kalman & Pabst Photo Group

Sarah Gearhart
Sarah Gearhart
More Cool Stuff You'll Like

5 Ways Junk Food Can Mess With Your Head

Tips for Healthy Weight Gain

9 Athlete-Approved Peanut Butter Sandwiches

The Best Foods for Digestive Health

Fuel Up Fast With 4 Smoothies From the New York Giants

4 'Bad Foods' That Might be Good for You

Spice Up Your Healthy Cooking With These Lively Combos

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler

5 Delicious Ways to Make Junk Food Less Junky

How to Eat Organic Without Breaking the Bank

5 Protein-Packed Recovery Shakes

Where the Paleo Diet Falls Short

The 6 Worst Foods for Athletes

5 Nutritional Power Combos for Athletes

7 Foods That Are Ruining Your Workouts

Small Change, Big Difference: 5 Foods You Should Buy Organic

The Cheat Meal Day: Why It's Not So Smart

Living Near Fast Food Could Increase Your Odds of Obesity

5 'Healthy' Side Dishes That Are Worse Than French Fries

3 Fruits and 3 Vegetables Athletes Must Eat

You Should Eat the Peel of These 12 Fruits and Vegetables

Terrible Toppings: The 5 Worst Things We Put on Food

How Undereating Can Make You Gain Weight

Brown Rice vs. White Rice: Does It Really Matter?

11 Food Services That Deliver Ready-Made Nutritious Meals

The Boston Cannons'

How Friends and Family Affect Your Food Choices

How to Deal With Your Sugar Cravings

6 Eating Mistakes That Undo Your Workouts

Diet Changes: 5 Tips to Help You Stick to Your Plan

Load Up on These Foods at Your Backyard Barbecue

12 Foods Every Athlete Should Eat

The Healthiest (And Unhealthiest) Ways to Eat Chicken

10 Athlete-Approved, High-Protein Healthy Cereals

Why You Need Dietary Fiber

5 'Good Foods' That Might Be Bad for You

Are You Eating Too Much Protein?

Healthy (and Unhealthy) BBQ Ideas For Athletes

5 Ways to Fuel Your Early Morning Workout

5 Non-Boring Ways To Eat Chicken

STUDY: Eat More Fruits and Veggies, Live (Almost) Forever

The Case for Red Meat

A Sneaky Food Additive Athletes Should Avoid

Healthy Makeovers for 3 Classic Meals

5 Foods That Are Stunningly High in Sodium

3 Nutrition Mistakes Endurance Athletes Make and How to Fix Them

Salad Showdown: Which Greens Are the Healthiest?

10 Easy Ways to Eat Real Food

5 Healthy Foods That Got a Bad Rap