Texas Rangers Sports Nutrition
Weight Gain/Weight Loss
Amy Goodson, MS, RD, CSSD, LD
Team Sports Dietitian
Email Amy at: amygoodson@alumni.tcu.edu
Weight Gain Tips
- Eat carbohydrate/protein/fat meals every 2-3 hours…do not skip breakfast or late-night snack
- Eat high-calorie meal right before going to bed (shake, high-calorie protein bar, PBJ & milk)
- High calorie shake: 16oz 2% milk, 2 scoops protein powder, 2 Tbs. peanut butter, 2 Tbs. honey, 1 scoop ice cream
- Take in calories during workout via shake or bar & eat immediately post-workout, within 30 minutes
- Add 2-3 spoons of peanut butter to a bagel, toast, in a pack of oatmeal, to waffles, sandwich, shake, etc.
- Add 1 cup (fist size) granola to a bowl of cereal, add granola to oatmeal, granola based trail mix
- Add avocado to sandwiches, wraps, burgers, fajitas, salads, etc.
- Using high calorie protein powder (Muscle Milk, EAS Myoplex) in oatmeal & in shakes made w/ 2% milk
- Eat peanut butter and jelly sandwiches as “in-between meal” snacks or desserts after a meal
- Eat nuts & granola as a snack
- Drink high calorie fluids with meals (2% milk, 2% chocolate milk, juice, Boost Plus, Ensure Plus, etc)
- Use Boost Plus/Ensure Plus as a supplement drink to food intake throughout day
Weight Loss Tips
- Eat smaller carbohydrate/protein/fat meals every 2-3 hours…do not skip breakfast
- Choose “quality” calories = whole grain, lean protein, healthy fat meals, ex: oatmeal vs. pop-tarts
- Watch portion sizes at meals; eat until full/satisfied, not until stuffed
- Avoid refined/processed carbohydrates, fried food, high fat foods
- Add fruits and vegetables with skin to meals and snacks & add a salad to dinner w/dressing on side
- Avoid eating the hour before you go to sleep…drink lots of water
- Drink water or low-calorie fluids at meals
- Make shakes with whey protein powder, skim milk and fruit
- Avoid/limit alcohol intake