The problem with many athletes is the constant activity we are always putting in which does nothing but burn calories. These calories are well needed, so we should be eating or snacking to get those calories back. The only way to fix this for many people is eating a 4,000 calorie diet. I have tried this and it is not easy! You have to basically jam food down your throat when you are not hungry. It can be very hard to maintain this through everyday in the week.
An easier way to increase calories is constantly have your favourite snacks around, instead of trying to do it through meals. There are plenty of amazing choices that taste good and are healthy. These will provide a way of getting in more calories on a regular basis, without feeling like you are overeating or stuffed. The way I see it whenever your not eating a meal, sleeping, or training, your should be throwing some snacks down.
My Favourites Include
- Crackers and Cheese
- Home made muffins (make them on the weekend for the week)
- Granola bars
- Yogurt
- Oranges, Kiwi, and Bananas
- Rice Cakes
- Raisins
- Popcorn
{ 4 comments… read them below or add one }
I’ve always struggled with this. It’s only possible to eat so much food in a single sitting without becoming uncomfortable. I usually balance teeter totter between 5-7 true ‘meals’ per day.
For me the best snack foods are nuts, especially raw almonds and walnuts. They’re high in protein, fiber, and healthy fats, and very calories dense.
It is funny you say that both Justyn and I are allergic to nuts so those are not an option lol. On the other hand throwing down 5-7 meals is really good. I am trying to get to 6 on a regular basis but you are correct it is very hard.
how about weight gainer shakes? or protein bars? Those are easy ways to get in a lot of calories at once. Though a lot of protein bars are filled up with peanut butter…
Khash,
You are totally correct protein bars and protein shakes are good ways to add calories but at the same time they work best in the 15 minutes after a workout. They do not make up for all the other meals which is the struggle for some.