Q&A: Best Snacks to Gain Healthy Weight

Nutrition

Dano / flickr

Q: I’m a 38-year-old, 110-lb. woman who walks 15 miles a day, six days a week. I eat protein shakes, smoothies, granola bars, fruit and nuts as part of my six daily meals. How can I gain healthy weight? 

A: Since you’re burning so many calories with your daily activity, without even considering your workouts, the most important thing to keep in mind is to try adding an additional 500-750 calories a day to your nutrition plan to aid muscle growth.

There are some sneaky ways to ratchet up the calorie count in each meal:

  1. Drink nutrient- and calorie-rich beverages. Try low-fat milk or 100% fruit juice two to three times a day. Tip: Mixed juices tend to contain more calories than a single fruit juice.
  2. Start your day with a high-calorie meal. Look for high-calorie cereals, like granola or raisin bran, for breakfast and a midday snack. You can also use cereals as a base for homemade trail mix to carry with you and snack throughout the day.
  3. Add healthy fat to each meal. Try adding a handful of mixed nuts to your afternoon snack or avocado slices to your sandwiches and salads. Peanut butter can make a great topping for fruit and vegetables. You can also add it to your post-workout shake.
  4. Eat more protein. Eating protein with each meal assists in a process called protein synthesis, which is necessary for muscle growth.
  5. Eat before you sleep. Always have a snack before bedtime. Try low-fat yogurt or cottage cheese topped with fresh fruit.

About The Author

Amanda Carlson-Phillips
– Amanda Carlson-Phillips is the vice president of nutrition and research at EXOS. As a registered dietitian, she has provided educational seminars and individual counseling to a variety of professional and elite sports organizations.

Read Full Bio

Tags:
Build Muscle, Snacks, Q&A, Food

Source link

Leave a Reply

Your email address will not be published. Required fields are marked *