For many aspiring athletes, the journey to peak performance involves not only honing their skills but also building a strong and resilient physique. However, there are some developing athletes who struggle to gain weight despite their best efforts. In this blog, we will explore the key factors that contribute to this challenge, including inadequate calorie intake, lack of recovery and sleep, as well as poor programming. Understanding these hurdles is crucial for prospective athletes to unlock their potential and achieve their desired performance goals.
- Eat MORE Food
One of the primary reasons why developing athletes struggle to gain weight is insufficient calorie intake. It’s critical that athletes understand that lean muscle tissue doesn’t materialise without the essential building blocks. The body requires an energy surplus to promote muscle growth and repair. Many athletes underestimate the number of calories needed to support their training demands, leading to a caloric deficit that hinders weight gain. By consulting with a nutritionist or sports dietitian, athletes can determine and optimise their calorie intake to fuel their workouts and support muscle development. Even a simple total daily energy expenditure calculator will give a good indication of how much calories are required for an athlete to gain healthy weight. - MORE Sleep and Rest
The importance of recovery and adequate sleep cannot be overstated when it comes to weight gain. During periods of rest, the body repairs damaged muscle tissues and replenishes energy stores necessary for growth. Unfortunately, the demanding schedules of developing athletes like that of student athletes often leave little time for proper recovery. Insufficient sleep can disrupt hormonal balance (growth hormone, testosterone etc.) negatively impacting muscle growth and weight gain. Implementing structured recovery plans, prioritising quality sleep, and incorporating rest days into training schedules are essential for optimal weight gain. - POOR Session Programming
Another factor that hinders weight gain in developing athletes is poor programming. Inadequate exercise selection, improper volume and intensity, or overtraining can impede muscle growth. It is important for athletes to work with qualified strength and conditioning coaches who can design individualised training programs tailored to their specific needs. A well-structured program includes progressive overload, periodisation, mechanical tension and appropriate rest periods to optimise muscle growth and weight gain.
Gaining weight can be a frustrating hurdle for developing athletes, but by addressing the key factors mentioned above, progress can be made. Adequate calorie intake, prioritising recovery and sleep, and implementing effective programming are essential for overcoming this challenge. Remember, achieving optimal performance is a journey that requires constant evaluation, adjustment, and patience. By adopting a holistic approach to training and lifestyle, developing athletes can pave their way toward attaining their desired weight goals and unlocking their true athletic potential.
