Gaining Lean Muscle Mass
Gaining weight alone is not the only goal; the goal should be to gain lean muscle mass. In order to gain a pound a week, an athlete has to consume 3,500 extra calories that is not burned off in exercise. Increasing daily caloric intake by 500 calories/day for 7 days should result in one pound of weight gain in a week. The additional food should come from quality calories which are nutrient dense whole grains, lean proteins, and healthy fat.
Amy Goodson, MS, RD, CSSD, LD is a registered dietitian for Ben Hogan Sports Medicine and serves as the sports dietitian for the Dallas Cowboys, Texas Rangers, FC Soccer Dallas, Jim McClean Golf School, Texas Christian University Athletics, and University of Texas at Arlington Athletics. In addition, she is an adjunct professor and dietetic intern preceptor for Texas Woman’s University, Texas Christian University and the University of Texas at Arlington and is a state media representative for the Texas Academy of Nutrition and Dietetics. . She received her Bachelor of Science degree in speech communications from Texas Christian University and Masters in Exercise and Sports Nutrition from Texas Woman’s University.