Sports Nutrition: Gaining Weight

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Questions and Answers

What is a suggested reason for athletes to limit fluid intake during meals?

  • To promote quicker digestion of food.
  • To prevent dehydration during training.
  • To avoid feeling too full and accommodate extra calories. (correct)
  • To enhance the flavor of the meal.

Which of the following strategies is NOT mentioned as a method for athletes to increase their calorie intake?

  • Incorporating high-calorie snacks before sleep.
  • Frequent small meals throughout the day.
  • Consuming high-calorie beverages with meals.
  • Using energy-dense foods during workout breaks. (correct)

What is the primary benefit of using predetermined cues to eat for athletes?

  • It allows them to skip meals if they're busy.
  • It promotes hydration throughout the day.
  • It ensures a regular intake of calories. (correct)
  • It eliminates the need for meal planning.

Why should athletes consider late-night snacking?

<p>It provides an opportunity to meet weight gain goals. (B)</p> Signup and view all the answers

How does avoiding carbonated beverages benefit athletes aiming for weight gain?

<p>It prevents the uncomfortable feeling of fullness and gas. (B)</p> Signup and view all the answers

What is a common misconception among athletes regarding protein supplements for weight gain?

<p>Supplementation is necessary even with adequate caloric intake. (A), High protein intake can only be achieved through supplements. (B), Protein supplements are essential for all athletes. (D)</p> Signup and view all the answers

Under what circumstances might protein supplementation be recommended for athletes?

<p>In the presence of food intolerances or dietary preferences. (B)</p> Signup and view all the answers

What role do calorie supplements play for athletes with high energy needs?

<p>They help in achieving a caloric surplus when food intake is insufficient. (C)</p> Signup and view all the answers

What should athletes be cautious of when choosing dietary supplements?

<p>The Supplement Facts label for banned substances. (A)</p> Signup and view all the answers

How can athletes effectively increase their caloric intake throughout the day?

<p>By eating multiple small meals and drinking caloric beverages. (C)</p> Signup and view all the answers

What is the potential consequence of consuming excess protein in athletes?

<p>Storage of unused protein as fat. (B)</p> Signup and view all the answers

What is a benefit of calorie supplements sold as drinks or powders?

<p>They provide a concentrated source of calories, typically between 300 and 500. (A)</p> Signup and view all the answers

Why might some athletes feel compelled to use protein supplements?

<p>Influence from marketing that promotes high protein diets. (B)</p> Signup and view all the answers

Flashcards

Protein supplements for weight gain?

Athletes may not need protein supplements to gain weight if they consume enough calories and protein from their diet.

What happens to excess protein?

Excess protein from supplements is stored as fat, so it's unnecessary for muscle growth.

Purpose of weight gain supplements?

Weight gain supplements can help athletes meet their high calorie needs, especially when it's difficult to eat sufficiently.

Banned substances in supplements?

Athletes should carefully check supplements for banned substances, as ignorance is not an excuse.

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Other weight gain practices?

Eating frequent small meals and drinking calorie-rich beverages like juice or milk can help gain weight.

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When are protein supplements necessary?

Protein supplements are helpful for athletes who cannot meet their protein needs through food due to restrictions or preferences.

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How to use protein supplements?

Using protein supplements in moderation with a primary focus on food sources is recommended.

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Characteristics of weight gain supplements?

Weight gain supplements typically provide 300-500 calories and come in liquid or powdered form.

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Drink fluids after meals for weight gain

Drinking fluids after meals instead of during can help you feel less full and eat more calorie-dense foods.

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Plan frequent snacks for weight gain

Frequent snacks throughout the day are important for weight gain, even for busy athletes. Pre-planning helps with consistency.

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Consume nutrient-dense and calorie-dense foods

Eat a variety of foods that are rich in both nutrients and calories to support healthy weight gain and overall well-being.

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Use sports drinks during training for weight gain

Instead of water, use sports drinks during training to help fuel your workouts and aid weight gain.

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Include a late-night snack for weight gain

Eating a snack about an hour before bed helps your body recover from training and promotes weight gain.

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Study Notes

Sports Nutrition: Gaining Weight

  • Protein supplements are often used by athletes to gain weight. Marketing often promotes this for muscle growth.
  • Protein supplements aren't always necessary. Athletes may meet protein needs through their diet if calorie needs are met.
  • Excess protein isn't used for muscle growth and is stored as fat.
  • Supplements may be necessary if food intolerances or preferences limit protein intake from food.
  • Supplements should be used in moderation and with a focus on dietary protein sources.

Weight Gain Supplements

  • Weight gain supplements provide calories (300-500 calories). These are often in liquid or powdered form.
  • Check supplement labels carefully. Some may contain stimulants or banned ingredients (e.g., by NCAA, IOC, etc.).
  • Ignorance of the supplement contents is not a valid excuse. Always confirm safety and legality before using any supplement.

Dietary Practices for Weight Gain

  • Eating small, frequent meals throughout the day, including extra calories, aids in weight gain.
  • Substituting fluids, such as water, with juices or milk/drinks, can increase caloric intake.
  • Reducing fluids during meals can contribute to additional caloric consumption.
  • Consuming calorie-dense foods and high-calorie beverages with meals can help gain weight.
  • Commercially prepared liquid meals can be a convenient option to take in extra calories (e.g., smoothies, protein shakes).
  • Late-night snacking may be a helpful method to increase caloric intake.

Dietary Strategies for Weight Gain

  • Employing dietary strategies that don't align with daily routine may not result in the necessary caloric boost.
  • Be realistic and sustainable in methods used.

Weight Gain Training Table: Nutrition Tips

  • To avoid feeling full on liquids, consume fluids after meals.
  • Avoid carbonated beverages to minimise bloating and fullness.
  • Plan meals, e.g., have a designated snack time (e.g., 10:00 a.m.).
  • Consuming smaller, regular meals/snacks spread throughout the day is ideal.
  • Consume energy-dense and nutrient-rich foods.
  • Consume calorie-rich beverages to complement meals.
  • Use sports drinks during training sessions (instead of water)
  • Consume a bedtime snack one hour before bedtime.

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