Ask a Dietitian

As seen on BCTV August 21/01

While most active people are striving to maintain their weight or struggle to lose a few pounds, others try just as hard, if not harder, to add weight. Football players, hockey players, body builders, sprinters and young men want to gain muscle weight and many elderly people, who struggle with a reduced appetite, try to prevent muscle loss.

When working towards weight gain, it is important to understand the difference between fat gain and muscle gain. Fat gain is easier to achieve than muscle gain, but in most situations not as desirable. The body does need a certain percentage of fat to protect and cushion vital organs, to maintain healthy hair and skin, to insulate against cold and heat, to regulate cholesterol and sex hormone levels, and to supply muscles with energy. While being underweight may not be esthetically desirable, especially for young men, it may also lead to more serious issues such as weakening the immune system, reducing energy, affecting the heart and blood pressure, and possibly problems with bone health, particularly in the elderly.

Muscle is made of protein, however, eating more protein will not necessarily result in muscle growth. Your body can only use a certain amount of protein each day. Consuming 1-2 grams of protein/kg body weight /day is sufficient protein for muscle growth and tissue repair. Any more protein than this will simply be used as fuel by the body or converted into fat for storage. Eating sufficient carbohydrates to fuel your body for the day is essential in order to preserve the muscle you have. Muscle growth will occur with muscle building activities such as weight lifting and adequate fueling.

The timing of your meals also affects body composition. If large amounts of food are consumed at the end of the day, the fuel will most likely be deposited as fat, whereas, fueling throughout the day will provide the body with sufficient energy to do its daily activities without drawing on our muscles for energy.

What can you do?

• Set realistic weight gain goals: 2-5 kg (5-12.5 lbs) in a year. Weight gain should be gradual, about 0.5 kg or 1.25 lbs/month.
• Moderate exercise will help to increase your appetite. If possible, minimize high intensity exercises such as running, as these will burn fat and calories faster. Try walking, swimming or yoga.
• Building muscle is important to ensure that weight is not gained purely as fat. Try lifting light weights or doing Pilates. Talk to a personal trainer at your local gym for tips on technique and how to avoid strains.
• Rest and recovery is necessary to allow your body to respond to muscle development and weight gain. Alternate your activities, such as weight training for two days, rest one day, and alternate days between swimming and walking.
• Eat calorie – and nutrient-dense foods. Don’t fill up on salads, water or low-calorie beverages before a meal. Make what you eat really count.
• Avoid grazing in between meals, as this helps boost the metabolism, something you want to avoid. Instead, increase portion sizes at meal times. Try eating 4 larger meals instead of 6 small meals. For those with a poor appetite it may be easier to have smaller amounts of food more frequently, try to space them by at least 3 hours.
• Take a 50-milligram vitamin B complexsupplement to stimulate your hunger and aid digestion. Or eat vitamin B-rich whole grains such as millet, brown rice and spelt.What should you eat?
• High calorie, nutritious foods: granola type cereals, dried fruit and nuts, non-hydrogenated peanut butter, fruit and yogurt shakes, thickly sliced bread, avocado, sockeye salmon, eggs and even commercial products such as Boost® and Ensure Plus®. Enhance the calories of any meal nutritiously by sprinkling nuts, seeds or cheese on top, or add skim milk powder (50ml) to your glass of whole milk.
• Emphasize carbohydrates: starchy vegetables such as potatoes, corn, peas, lima beans and sweet potatoes, and grain products such as breads and cereals.
• Include all four food groups in each meal: (i.e. fruits and vegetables, dairy products, meat and meat alternatives, grains and cereals) For example – a hearty cereal with milk, nuts and fruit; a shake made with Carnation Instant Breakfast®, fruit and milk; baked beans, bread, vegetables and milk; a meat and/or bean taco with cheese, rice and vegetables; meat, potatoes, vegetables and a glass of milk.
• Drink caloric beverages such as juices and milk instead of diet pop, coffee and tea.
• Avoid caffeine and sugary foods:these foods can actually suppress your appetite. That includes coffee, tea (even some herbal teas!), chocolate and soft drinks.Weight gain, just like weight loss, can be a very slow process. It may be slightly more difficult if you have a family history of being lean. However, by making healthy food choices, as well as building muscle mass, it is an attainable goal.Watch for the Eating for Energy segment every Tuesday on BCTV’s Noon News Hour!