Nutritional Education for the Weight Gain Athlete

Understanding your Somatotype

Ectomorphic: Characterized by long and thin muscles/limbs and low fat storage; usually referred to as slim. Ectomorphs are not predisposed to store fat nor build muscle.

Mesomorphic: Characterized by medium bones, solid torso, low fat levels, wide shoulders with a narrow waist; usually referred to as muscular. Mesomorphs are predisposed to build muscle and not store fat.

Endomorphic: Characterized by increased fat storage, a wide waist and a large bone structure, usually referred to as fat or chunky. Endomorphs are predisposed to storing fat.

Challenges that come along with an ectomorph

  • Their ability to metabolize food is better than any other somatotype.

  • They have to consume significantly more calories than they are used to in order to gain weight.

  • Much like any somatotype, the stomach can only hold so much food before the brain signals that it is not hungry anymore.

  • Any added training activities such as; practice, conditioning, skill work, and games are catabolic (lean mass breakdown) in nature and will be counter-productive to weight gain.

  • Strength and Power gains are limited to the amount of lean mass on an ectomorph’s body, which is limited to the amount of weight that they gain.

Strategies that can be used to overcome challenges

  • Start using our weight gain shake. It will add 7,000-10,000 calories a week, which should increase your weight 0.5 - 1.0 lbs. a week. Assuming you are following all the other parameters, Listed below are the ingredients and calorie values of the shake.

1-1.5 Cups (8-12oz) Whole Milk 150-200 Calories

2 Scoops of Recovery Mix 230 Calories

5 TBSP Olive Oil 600 Calories

2 TBSP Peanut Butter 200 Calories

2 TBSP Chocolate Syrup 100 Calories

1 Banana or 1 Cup Frozen Fruit 100 Calories

Total 1380-1455 Calories

  • You are going to have to eat more food than you ever have. Your going to have to eat when you’re hungry, and eat when you’re not hungry.

  • Depending on size, you’re going to have to eat 3,500-5,000 calories a day.

  • You will want to be awake and eating 16 hours a day. In order to get the amount of food in, you will have to have a large breakfast, and food before you go to bed. You will want to space meals out every 2-4 hours.

  • You will want to decrease the activity level of anything that is not required by the coach or activity that will help you to gain weight (strength and movement training).

  • You have to eat high calorie foods because you can only intake so much food in one day.

  • Cook all foods in olive oil.

  • Incorporate high calories dense items into your meals. High calorie foods include:

Avocado (1 Whole) 300 Cal. Eat at night w/chips - 600 Cal.

Raw Nuts (1 Oz) 180 Cal. Eat 1 Oz 2 times a day - 540 Cal.

Peanut Butter (2 TBSP) 200 Cal. Mix w/ shake, eat alone, in a sandwich

Salmon (6 Oz) 350 Cal. Lunch or Dinner 12 Oz - 700 Cal.

Raisins (2 Oz) 200 Cal. Trail Mix

Tuna Salad (1 Cup) 400 Cal. 8 Oz on 1 Sandwich - 600 Cal.

Egg Salad (1 Cup) 700 Cal. 8 Oz on 1 Sandwich - 900 Cal.

Bubba Burger (5.5 Oz) 430 Cal. Cheeseburger w/bun - 750 Cal.

T-Bone (8 Oz) 700 Cal. Cook in oil - 800 Cal.

Potato Salad (1 Cup) 400 Cal. As a side

Sunflower Seeds (1/2 Cup) 400 Cal. On a salad or snack. No shells

Salad Dressing (2 Oz) 200 Cal. On salad

Dark Chocolate (1 Oz) 150 Cal. Dessert

Coconut Milk (8 Oz) 550 Cal. In shake

Breakfast Sausage (1 Link) 100 Cal. w/ Breakfast

Bacon (1 Slice) 50 Cal. Eat 10+ slices

Grape Juice (8 Oz) 300 Cal. w/ Breakfast

Less Optimal - But Still Okay

1 - 12 inch Pizza 1500 Cal. w/ a meat topping

Subway Foot Long 1000 Cal. Steak, Chicken, Bacon, Ranch, Tuna

1 McDouble Eat multiple

1 Wendy’s classic triple fries and drink - 2000 Cal.

Ben and Jerry’s (4 Oz) 300 Cal. In a shake or dessert