12:49
Faizan
When it comes to burning calories, it's tough to beat swimming. A 160-pound person burns more than 400 calories swimming laps for 1 hour. When training for the Olympics, Michael Phelps needed 12,000 calories a day to maintain weight and meet energy demands, according to a Fox News report. As a swimmer, if you're having a tough time gaining weight, you may need to make some changes to your diet and exercise routine.
Increase Calories
To gain weight, you need to eat more calories than you burn. You can start by adding 500 calories to your usual intake. Just like losing weight, it is better to gain weight slowly, about 1/2 to 1 pound per week, so that you gain muscle and not fat. When adding calories, try to stick with nutrient-rich high-calorie foods, such as nuts and seeds, dried fruit, cheese, eggs and whole milk. You can easily add 500 calories to your usual diet snacking on a 3/4-cup serving of trail mix.
Carbs and Protein
As a swimmer, you need to make sure you get enough carbohydrates in your diet to maintain energy levels, and enough protein to help maintain and build muscle mass. Adequate carbohydrate and protein intake is also essential when you're trying to gain weight. Female swimmers need at least 3 grams of carbohydrates per pound of body weight, and male swimmers 4 grams of carbohydrate per pound of body weight to promote weight gain. Both male and female swimmers need 0.8 grams of protein per pound of body weight for weight gain, says Nutrition 411. For example, a male swimmer weighing 150 pounds needs 600 grams of carbohydrates and 120 grams of protein a day to gain weight.
Eat More Often
Eating more often can also help you gain weight. You should aim for six meals a day, plus a snack before bed. Ideally each of your meals should contain a healthy mix of carbohydrates, protein and fat. For example, a peanut butter and jelly sandwich on whole wheat bread, whole-grain cereal and milk or meat lasagna with a side salad. Before and after your workout, eat a small snack consisting of some carbohydrates and protein, such as yogurt and an apple or bagel with some turkey.
Add Resistance Training
If you want to gain weight, in addition to your swim training, you also want to add resistance training. Resistance training primes the body for growth and is essential for building muscle. The added muscle also improves your strength, and may help your swim times. Your workout should hit all the major muscle groups for better results. Talk to your swim coach about which exercises work best for your body and swimming goals.
Increase Calories
To gain weight, you need to eat more calories than you burn. You can start by adding 500 calories to your usual intake. Just like losing weight, it is better to gain weight slowly, about 1/2 to 1 pound per week, so that you gain muscle and not fat. When adding calories, try to stick with nutrient-rich high-calorie foods, such as nuts and seeds, dried fruit, cheese, eggs and whole milk. You can easily add 500 calories to your usual diet snacking on a 3/4-cup serving of trail mix.
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| How Swimmers Gain Weight |
As a swimmer, you need to make sure you get enough carbohydrates in your diet to maintain energy levels, and enough protein to help maintain and build muscle mass. Adequate carbohydrate and protein intake is also essential when you're trying to gain weight. Female swimmers need at least 3 grams of carbohydrates per pound of body weight, and male swimmers 4 grams of carbohydrate per pound of body weight to promote weight gain. Both male and female swimmers need 0.8 grams of protein per pound of body weight for weight gain, says Nutrition 411. For example, a male swimmer weighing 150 pounds needs 600 grams of carbohydrates and 120 grams of protein a day to gain weight.
Eat More Often
Eating more often can also help you gain weight. You should aim for six meals a day, plus a snack before bed. Ideally each of your meals should contain a healthy mix of carbohydrates, protein and fat. For example, a peanut butter and jelly sandwich on whole wheat bread, whole-grain cereal and milk or meat lasagna with a side salad. Before and after your workout, eat a small snack consisting of some carbohydrates and protein, such as yogurt and an apple or bagel with some turkey.
Add Resistance Training
If you want to gain weight, in addition to your swim training, you also want to add resistance training. Resistance training primes the body for growth and is essential for building muscle. The added muscle also improves your strength, and may help your swim times. Your workout should hit all the major muscle groups for better results. Talk to your swim coach about which exercises work best for your body and swimming goals.
Posted in: swimming
