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Table of Contents
Best Sports Nutritionist in Bangalore For High-Performance
Our Sports Nutritionist has a spectrum of expertise, from specialized strategies like CHO Loading for Elevating Endurance Performance, where we explore phases, benefits, and protocols, to comprehensive diet plans to ensure enjoyable and effective results. Navigate through stress fracture management, cramp prevention, and stitch control with tailored nutritional solutions. Delve into the intricacies of hamstring injury prevention and recovery, underlining the importance of dietary support.
Discover the profound interrelationship between physical fitness and health, uncovering explicit benefits and group-specific outcomes. Explore the science behind ideal body composition for various sports and events, emphasizing muscle building and assessing body fat percentages. Uncover scientific weight loss and gain strategies, accompanied by specific nutritional guidelines and meticulously crafted menus. Whether you’re a seasoned athlete or a fitness enthusiast, our comprehensive guide aims to empower you on your journey to high-performance nutrition.
CHO Loading for Elevating Endurance Performance
CHO loading, or glycogen loading, is a strategic nutritional modification process that aims to enhance endurance performance. Athletes engaged in high-intensity and continuous endurance activities, lasting more than 90 minutes, such as marathons and ultraruns, can significantly benefit from CHO loading. This method involves increasing glycogen storage in muscle fibers, reaching levels approximately 34 times higher than normal.
Phases of CHO Loading
Depletion Phase (About a week before the competition)
Athletes exercise vigorously to deplete glycogen stores, following a diet high in protein and fat while restricting CHO intake.
Repletion Phase (2-3 days before the competition)
After the glycogen-depleting phase, athletes consume a diet low in fat, moderate in protein, and high in CHO for 3-4 days. Complex CHOs, providing minerals and vitamins, are preferred over refined carbs.
Benefits of CHO Loading
The glycogen regime aims to reduce fatigue during endurance exercise, increase exercise duration by 20%, and enhance workload or distance completed by 2-3%. The modified method involves consuming a 50% CHO diet for 3 days with declining exercise. On the 5th day, athletes switch to a 70% CHO diet with reduced exercise duration.
CHO Loading Protocol
| Time | Diet | Exercise |
|---|---|---|
| -7 | 50% CHO or 4.5g/kg | 90 mins at 75% VO2 max |
| -6 | Continue from the previous day | |
| -5 | Continue from the previous day | |
| -4 | Continue from the previous day | |
| -3 | 70% CHO or 8-10g/kg | 90 mins at 75% VO2 max or 30-60 mins at 50-70% VO2 max |
| -2 | Continue from the previous day | |
| -1 | Continue from the previous day | Rest |
| Day of competition | High CHO pre-event meal is possible during CHO feeding. | Continuous endurance event lasting 60-90 mins at 65-85% VO2 max |
CHO Loading Recommendations
- CHO loading is not recommended for short-term competitions due to potential heaviness and disadvantages in high-intensity events.
- Adverse effects like myoglobinuria, chest pain, and changes in electrocardiogram have been reported occasionally.
- CHO loading is not advised for early adolescence and should be limited to 2-3 times a year.
- For endurance events lasting more than 90 minutes, CHO loading follows the depletion-repletion principle.
Enjoyable CHO Loading Meals
A week of tapered training, reducing to light training during the event’s 2-3 days is complemented by consuming high CHO meals. Foods rich in CHO should be consumed, avoiding excessive sweet foods. A sample menu is provided for the days leading up to the event.
CHO Loading Diet Plan
- Early Morning: Soaked nuts + banana
- Morning: Egg + dosa + potato gravy
- Mid-Morning: Fruit salad
- Lunch: Wrap sandwich (turkey, cheese, spinach, tomato, and onion)
- Evening: Whole fruit / fresh fruit juice
- Dinner: Grilled chicken + cucumber slices + tomato
- Bedtime: Almond milk
Pre and Post-Event Nutrition Strategies
Effective nutrition before, during, and after competitions significantly impacts an athlete’s performance. This section focuses on the importance of pre and post-event meals in optimizing energy levels and recovery.
A Week Before the Competition
The objective is to fill muscle and liver glycogen stores and ensure adequate hydration. The preparation is determined by the event type, its importance, and competition frequency.
Short Duration Events (Less Than 4 Mins)
For events fueled by ATP and muscle glycogen, recovery time after the last training session is crucial. Training should be reduced in the pre-competition week, with a rest day three days before the competition. On the final day, athletes should consume 7-8g CHO/kg body weight.
Endurance Events (More Than 90 Mins)
CHO loading is beneficial. Athletes consume 5-7g/kg b.w/day for the first 3 days, perform very light exercises in the final week, and rest the day before the competition.
The Day Before
Muscle glycogen levels should be increased, hydration ensured, and high CHO meals with low GI consumed. Athletes should consume 1.5-3 liters of fluids above normal intake, avoid fatty foods and alcohol, and not miss the previous night’s meal.
Diets on the Day
Liver glycogen stores should be increased following an overnight fast. Athletes should stay hydrated, maintain blood sugar levels, and keep hunger at bay.
Weekly Events
In seasonal competitions like football and cycling, intensity should be lowered two days before the match. CHO intake is increased to 8-10g/kg b.w/day in the final two days.
Considerations and Recommendations
- Total calorie intake remains constant during the pre-competition week.
- Proportions of CHO, fat, and protein change, with an emphasis on CHO-rich foods.
- Six meals with less than a 3-hour gap, focusing on low GI foods.
Pre-Event Meals
Morning Event
- Night: High CHO meal.
- Breakfast: Light and includes cereals, non-fat milk, fresh fruit/juice, toast, and low-fat yogurt.
Afternoon Event
- Dinner and breakfast: High CHO meals.
- Lunch: Light with salads, sandwiches, fruits, and juices.
Evening Event
- Breakfast and lunch: High CHO meals.
- Light meals or snacks before the event, like pasta, soup, baked potatoes, or yogurt.
Pre-Event Meals
3-4 Hours Before Exercise
- Baked potato + cottage cheese filling + glass of milk
- Baked beans on toast
- Breakfast cereals with milk
- Bread roll with cheese/meat filling + banana
- Fruit salad with fruit-flavored yogurt
- Pasta or rice with a sauce based on low-fat ingredients
1-2 Hours Before Exercise
- Fruit milkshakes or smoothies
- Sports bars, breakfast cereals with milk, cereal bars
- Fruit-flavored yogurt and fresh fruits
Less Than an Hour Before Exercise
- Energy drinks and fresh fruit juices
Post-Event Meals
Post-event meals are crucial for replenishing glycogen stores and electrolytes. The goal is to refuel muscles and prepare for the next competition.
Guidelines
- Consume 1-1.5g CHO/kg b.w immediately after exercise.
- Additional 1-1.5g CHO/kg 2 hours later.
- Consider sports drinks, energy gel blocks, or energy bars if solid foods are not available or tolerated.
Food Choices
- Peanut butter and banana sandwich
- Non-fat chocolate milk
- Fruit shake with banana, strawberries, mango, 100% fruit juice, and non-fat yogurt
- Beans and brown rice
- Cereal with non-fat yogurt
- Turkey and cheese on whole wheat bread
- Pasta with a lean spaghetti sauce
- Graham crackers and yogurt
- Peanut butter on crackers
- Almond and cashew milk
Post-Event Menu
Immediately After Exercise
- Fruit shake (apple, melon, pineapple, berries)
- Brown rice + veg curry + omelet
2 Hours Later
- Yam (1 cup)
- Chicken gravy + whole wheat roti
Bedtime
- Walnut and date milk
Stress Fracture: Nutrition for Bone Health
Understanding Stress Fractures
What are Stress Fractures?
Stress fractures are tiny cracks in the bones, often caused by repetitive force application, such as overuse in activities like running or jumping.
Stress Reaction
A precursor to stress fractures is the stress reaction, where bones break down and become weak without complete fracture, typically occurring after 3-4 weeks of repetitive exercise.
Common Affected Areas
The tibia, metatarsals (foot bone), fibula, and femur are common areas affected by stress fractures, with the second and third metatarsals experiencing significant impact during walking or running.
Identifying Stress Fractures
Symptoms
- Localized pain worsens with running.
- Gradual increase in pain over weeks.
- Specific spot pain in foot/ankle/shin/hip.
- Pain on a bone, indicating a potential stress fracture.
Response
Back off from running for a few days if pain is pinpointed; consider an X-ray if persistent.
Nutritional Considerations
Role of Nutrition in Stress Fracture Prevention and Healing
- Calcium Intake: Adequate calcium intake is crucial to reduce bone loss. Calcium is the principal component of bones.
- Protein Consumption: Proteins, constituting about 30% of bone mass, play a vital role in bone metabolism.
- Carbohydrates and Lipids: Carbohydrate intake is associated with reduced fracture risk, while increased lipid intake is linked to higher fracture risk.
Vitamin D Importance
Vitamin D is essential for calcium absorption. Deficiency can hinder calcium absorption, affecting bone strength.
Avoid Under-Fueling
Under-fueling weakens bones, and mineral deficiencies compromise bone health. Calcium deficiency prompts the body to pull calcium from bones, leading to bone loss.
Stress Fracture Diet Plan
Early Morning
- Soy Milk
Morning
- Paneer sandwich with cheese
Mid-Morning
- Egg Scrambled with Spinach
Lunch
- Ragi Ball + Chicken Soup + Curry and Rice
Evening
- Dry fruits shake
Dinner
- Mushroom Gravy + Butter Roti
Bedtime
- Milk with mixed nuts powder
Note: This menu aims to provide essential nutrients to support bone health and aid in preventing stress fractures. Adjustments may be needed based on individual dietary requirements and preferences.
Nutritional Solutions for Combatting Cramps
What are Cramps?
Cramps refer to sudden, involuntary muscle contractions, commonly occurring in the leg muscles, where the muscle contracts but fails to relax.
Exercise-Associated Muscle Cramping (EAMC)
Often associated with physical activity, EAMC is a temporary condition that usually does not lead to serious issues.
Contributing Factors
Possible Causes
- Poor Fitness: Inadequate conditioning may contribute to cramps.
- High Workloads: Excessive physical demands can trigger cramps.
- Overstretching: Incorrect stretching techniques may play a role.
- Dehydration: Especially when sodium losses are high.
Scientific Perspective
- Uncertain Cause: The exact cause and mechanisms of muscle cramps remain controversial.
- Nutritional Factors: Current scientific views lean towards cramps being a physiological phenomenon rather than a result of nutritional deficiencies.
- Debunking Nutrient Deficiency: Lack of strong scientific support for potassium, magnesium, and calcium deficiency causing cramps.
Neuromuscular Fatigue
- Probable Cause: Neuromuscular fatigue likely contributes to cramps.
- Fatigue Disruption: Fatigue disrupts normal muscle contract control mechanisms through neuronal reflexes.
Exercise-Specific Cramps
- Location of Cramps: Cramps often occur in muscle groups directly involved in exercise (e.g., calf muscles in running or foot muscles in swimming).
Fluid Replacement
- Importance of Hydration: Dehydration is associated with premature muscle fatigue, potentially increasing the risk of cramping.
- Pungent Drinks: Pungent drinks before exercise may shock the system but do not effectively replenish it.
Prevention Strategies
Factors Affecting Cramp Risk
- Older Age
- Poor Stretching Habits
- Insufficient Conditioning
- Cramping History
- Excessive Exercise Intensity and Duration
- Metabolic Disturbances
Prevention Techniques
- Well-Training: Cramps are less common in well-trained athletes.
- Carbohydrate Fueling: Adequate carbohydrate intake before and during exercise prevents premature muscle fatigue.
- Hydration: Ensuring proper hydration is crucial, although dehydration alone may not directly cause cramps, it can contribute to muscle fatigue.
Diet Plan for Cramps
Early Morning
- Tender Coconut Water
Morning
- Moong dal chilla + 2 Boiled Eggs
Mid-Morning
- Cut watermelon – 1 cup
Lunch
- Brown Rice + Green Leafy Vegetable Curry + Ragi Ball + Curd
Evening
- Chicken Cutlet
Dinner
- Rotis with paneer peas curry
Bedtime
- Turmeric latte
Note: Dietary choices and hydration play a role in preventing cramps. This menu is designed to provide the necessary nutrients to support muscle health. Adjustments can be made based on individual preferences and dietary needs.
Managing Stitches during Exercise
What are Stitches?
In medical terms, stitches are referred to as Exercise-Related Transient Abdominal Pain (ETAP).
A stitch is a localized pain, typically felt on the side just below the ribs, often easing a few minutes after stopping exercise. The exact cause remains unknown.
Contributing Factors
Possible Causes
- Full Stomach: Exercise with a full stomach may contribute to stitches.
- Inappropriate Eating and Drinking: Consuming food or fluids improperly before or too close to exercise.
- Fatty Foods: Eating high-fat foods can be a contributing factor.
- High Sugar Fluids: Drinking fluids with high sugar content may contribute.
- Dehydration: Insufficient fluid intake can be a factor.
- Reduced Blood Flow: Stitch pain can result from reduced blood flow to the diaphragm.
Age Susceptibility
- Younger Individuals: Younger age groups are more susceptible to side stitches.
Environmental Factors
- Temperature: Insufficient warm-ups or exercising in cold conditions may provoke side stitch pain.
Risk Factors
- Younger Age
- Eating or Drinking Before Exercise
- Consuming High-Fat Foods and High-Sugar Fluids
- Engaging in High-Intensity Exercise
- Skipping Warm-ups
- Poor Fitness Level
Prevention Strategies
Recommendations
To avoid side stitches during exercise, individuals should consider the following:
- Avoid Eating Close to Exercise: Refrain from eating at least 2 hours before working out.
- Hydrate Wisely: Consume fluids in small amounts throughout the workout to avoid overstretching the stomach walls.
- Limit Sugary and Concentrated Drinks: Avoid sugary and highly concentrated drinks before and during exercise, as they can delay stomach emptying.
- Core Strength Improvement: Work on improving core strength.
- Posture Improvement: Enhance posture during exercise.
- Regular Exercise: Continue exercising to improve overall fitness.
Treatment Strategies
Anecdotal strategies for managing side stitches include:
- Deep Breathing
- Pulsating the Affected Area
- Stretching the Affected Side
- Bending Forward
- Briefly Stopping Activity: Pausing the activity may help alleviate side stitch pain.
Seeking Medical Advice
Stitches are generally not a serious problem. However, if persistent pain persists even after stopping exercise, it is advisable to consult a doctor.
Diet Plan For Stitches
Early Morning
- Overnight soaked almonds with lemon water
Morning
- Stuffed paneer paratha with curd
Mid-Morning
- Tender coconut water
Lunch
- Chicken pulav + Buttermilk
Evening
- Fruit/Vegetable Salad/Stack
Dinner
- Roti + egg curry + Curd
Bedtime
- Apple (Medium Size)
Note: Dietary choices play a role in preventing stitches. This menu provides essential nutrients for exercise. Adjustments can be made based on individual preferences and dietary needs.
Hamstring Injury Prevention and Recovery
What is Hamstring Injury?
A hamstring injury involves straining or pulling one of the hamstring muscles, a group of three muscles along the back of the thigh. This commonly occurs in sports involving sudden stops and starts, such as soccer, basketball, football, tennis, running, and dancing.
Severity Grades
The injury can vary in severity, categorized into three grades:
- Grade 1: Mild muscle pull/strain
- Grade 2: Partial muscle tear
- Grade 3: Complete muscle tear
Symptoms
- Sudden, Sharp Pain: Typically felt in the back of the thigh.
- Popping or Tearing Sensation: This may accompany the pain.
- Swelling and Tenderness: Develop within a few hours.
- Change in Skin Color
- Muscle Weakness
Recovery
- Grade 1: May take a few days to heal.
- Grade 2 or 3: Recovery could span weeks or months.
Causes
- Muscle Group: Hamstring muscles run from hip to knee, enabling leg extension and knee bending.
- Sudden Movements: Often occurs during powerful movements like sprinting, lunging, or jumping.
- Gradual Onset: Injury can also develop gradually during slower movements.
Risk Factors
- Sports Involvement
- Previous Hamstring Injury
- Muscle Fatigue and Weakness
- Age
- Premature Return to Activity
Prevention
- Physical Conditioning: Maintain good physical condition.
- Stretching and Strengthening: Regular exercises to reduce injury risk.
- Overall Fitness: Be in shape to play the sport; don’t play to get in shape.
Treatment Strategies
Primary Goals
- Reduce Pain and Swelling
- Facilitate Healing
Treatment Steps
- Rest: Take a break from strenuous activities.
- Ice Packs: Apply several times a day to relieve pain and swelling.
- Compression Shorts: Minimize swelling with compression.
- Elevation: Rest with the leg elevated to reduce swelling.
- Pain Medication: Over-the-counter medications based on advice from a physiotherapist.
Hamstring Injury Diet Plan
Early Morning
- Green Tea/Lemon Tea
Morning
- Avocado toast with boiled egg
Mid-Morning
- Walnuts + Dark Chocolate
Lunch
- Rice + Chicken Kurma
Evening
- Green tea + Crispy Puffed rice
Dinner
- Roti + Green gram Dal Curry
Bedtime
- Milk + Banana
Note: A well-balanced diet contributes to overall recovery. This sample menu includes foods with potential anti-inflammatory and nutrient-rich properties, but individual dietary needs may vary.
Understanding the Interrelationship of Physical Fitness and Health
It is challenging to claim full health without regular exercise or an active lifestyle. The connection between physical fitness and overall health is intricate. Prioritizing fitness enhances well-being and longevity while maintaining health facilitates the ability to sustain fitness.
Explicit Health Benefits
- Improved Mood
- Enhanced Cognitive Function
- Alleviation of Stress and Depression Symptoms
- Strengthened Immune System
- Increased Mobility
- Maintenance of Healthy Weight
- Enhanced Cardiovascular and Respiratory Systems
- Preservation of Healthy Bones and Muscles
- Reduced Risk of Chronic Diseases
Intertwining Nature of Health and Fitness
- Health and fitness are intertwined, mutually reinforcing each other.
- Health: State of the entire body and all its systems functioning optimally.
- Fitness: Focuses on specific aspects such as the Muscular System, Nervous System, Skeletal System, Cardio-Respiratory System, Energy System, etc.
WHO Recommendations
- WHO suggests a minimum of around half an hour of exercise per day, 5 days a week, or several 10-minute sessions per day.
- Activities should elevate the heart rate, including fast walking, slow jogging, weightlifting, vigorous yoga, swimming, boxing, or elliptical training.
Physical Health and Mental Well-Being
- Regular exercise positively impacts mental well-being.
- Symptom Alleviation: Exercise helps with anxiety and depression symptoms, boosts self-esteem, and improves sleep quality.
Year-Round Commitment
- Fitness and a balanced diet are year-round commitments.
- Exploring wellness retreats during holidays offers a rejuvenating and transformative experience.
Comprehensive Benefits of Regular Exercise and Balanced Diet
- Cardiovascular Health: Regular physical workouts increase blood flow to the heart and other organs and a balanced diet helps in maintaining cardiovascular health and aids in the strengthening of bones and muscles.
- Calorie Burn and Endorphin Release: Activities like jogging, cycling, or swimming burn calories and release endorphins, reducing stress and enhancing mood.
- Strength Training for Joint Support: Incorporating strength training increases muscle mass, supporting joints and preventing injuries.
Nutrition’s Crucial Role
- While regular exercise is vital, proper nutrition is equally crucial.
- A balanced diet rich in fruits, vegetables, whole grains, and lean proteins provides necessary vitamins and minerals.
Beyond Immediate Benefits
- The symbiotic relationship between physical fitness and health extends beyond immediate exercise and nutrition benefits.
- Preventive Medicine: Regular physical activity and a balanced diet significantly reduce the risk of chronic diseases like diabetes, hypertension, and certain cancers.
Ideal Body Composition for Sports and Events
Body composition refers to the percentage of body weight divided into fat mass and lean body mass, encompassing muscles, bones, organs, etc.
Body Composition
Components
- Fat Mass
- Lean Body Mass (Muscles, Bones, Organs, etc.)
Healthy Body Fat Recommendations
- Men: 12-17%
- Women: 18-22%
Building Muscle for Improved Performance
- Building muscles enhances overall performance.
- Optimal Muscle Mass: Achieving the right balance based on body composition for peak performance.
- Greater Lean Muscle: Associated with increased power, but excess weight can hinder agility and speed.
- Some athletes aim to gain muscle only, while others focus on both muscle gain and fat loss.
Muscle Building Process
- A well-planned resistance training program with an appropriate diet facilitates muscle gain.
- Rate of Gain:
- Males: 0.23 to 0.45 kg/week
- Females: 0.11 to 0.34 kg/week
- Muscle building is a gradual process; untrained males can increase body mass by approximately 20% in a year.
Elements Required for Muscle Building
- Resistance Exercise
- Calories
- Protein
Optimal Time for Muscle Mass Gain
- Best during the off-season and early pre-season.
- Powerlifters continue muscle mass increase until final contest preparations.
Resistance Training Components
- Weight and Repetition: Increase volume of work and stress on muscles.
- Overloading: Stressed muscles respond by growing in size and strength.
- Continuous growth requires an increased workload.
Coordination of Training and Nutrition
- Coordination of weight training with a nutrition strategy enhances muscle gains.
- Adequate nutrition with the appropriate calories, protein, carbs, and fats yields the best results.
Assessing Body Composition
- Various methods with different accuracies.
- The choice depends on factors like availability, cost, and need for precision.
- Typically reassessed every 6 weeks.
Ideal Body Fat Percentages
Men
- Essential Fat: 2-5%
- Athletes: 6-13%
- Fitness: 14-17%
- Average: 18-24%
- Obese: 25%+
Women
- Essential Fat: 10-13%
- Athletes: 14-20%
- Fitness: 21-24%
- Average: 25-31%
- Obese: 32%+
Sport-Specific Requirements
| Sports | Male Athletes | Female Athletes |
|---|---|---|
| Basketball | 6-12% | 20-27% |
| Body Building | 5-8% | 10-15% |
| Cycling | 5-5% | 15-20% |
| Gymnastics | 5-12% | 10-16% |
| High/Long Jumps | 7-12% | 10-18% |
| Field Hockey | 8-15% | 12-18% |
| Marathon Running | 5-11% | 10-15% |
| Rowing | 8-14% | 12-18% |
| Shot Putters | 16-20% | 20-28% |
| Sprinters | 8-10% | 12-20% |
| Football | 16-18% | 13-18% |
Achieving an ideal body composition is essential for optimizing sports performance and overall health.
Weight Loss Strategies for Sports Persons
Scientific Approach to Weight Reduction
- Weight reduction should be planned over time.
- Adjustments in energy intake and expenditure under strict scientific supervision are crucial.
Successful Weight Loss Strategies
- Embrace small changes, moderate losses, and reasonable goals.
- Choose nutrient-dense foods consistently and engage in regular physical activity.
- Slow and steady weight loss through reduced calorie intake and increased physical activity is more sustainable.
Initial Goal: 10% Reduction in Body Weight
- The initial goal is to reduce body weight by approximately 10% from baseline.
- A reasonable 10% reduction in body weight in 6 months can be achieved through a diet of 300-500 kcal/d less than the requirement.
Nutritional Guidelines for Weight Loss
Energy
- Negative energy balance is essential.
- About 20 kcal/kg b.w for sedentary workers, 25 kcal/kg b.w for moderate workers, and 30 kcal/kg b.w for heavy (athlete’s) workers.
Proteins
- Provide 1.2-1.7g of protein/kg body weight for tissue repair and specific dynamic action.
Carbohydrates (CHO)
- 55-60% of calories should come from CHO, with a preference for complex carbohydrates.
Fat
- Approximately 25% of calories can be from fat, emphasizing healthy fats.
- Foods rich in omega-3 fatty acids may reduce inflammation in athletes.
Vitamins and Minerals
- Increased emphasis on fat-soluble vitamins A and D.
- Include calcium-rich foods to help maintain weight and reduce overall body fat.
Fluids
- Liberally consume fluids, especially before meals to reduce food intake.
High Fiber Foods
- Include high-fiber, low-calorie foods like GLVs, fruits, vegetable salads, whole grain cereals, and pulses.
- Advantages of high-fiber foods include low-calorie density, satiety, regulation of bowel movements, reduced blood cholesterol, and promotion of chewing.
Weight Loss Menu
| Time | Menu |
|---|---|
| Early morning | Cinnamon tea |
| Breakfast | Poha upma with vegetables |
| Mid-morning | Green tea |
| Lunch | Mixed sprouts salad + Buttermilk |
| Evening | Cut fruits |
| Dinner | Pulkas +mixed vegetable sabzi |
| Bedtime | Skimmed milk |
Weight Gain Diet for Athletes
Athletes aiming for weight gain should focus on maintaining a positive energy balance, where calorie intake exceeds energy expenditure.
Key Principles for Weight Gain
- Preplanning meals in advance and intake of small meals at frequent intervals.
- Consume at least 3 major meals and snacks in between.
- Increase serving sizes, for example, by drinking milk from a larger glass.
- Milk protein, soya protein, sucrose, minerals, and vitamins can aid weight gain.
- Include high-calorie foods like full-cream milk, dairy products, nuts, dry fruits, and bananas.
Varied and Appetizing Diet
- Ensure foods are appetizing, try new recipes, and engage in light physical activity before meals to stimulate hunger.
- Emphasize a high-calorie, high-protein, high-fat diet with a balanced intake of vitamins and minerals.
Factors Affecting Appetite
- Regular outdoor physical activity stimulates appetite.
- Emotional well-being is essential for a healthy appetite.
- Regulate bowel movements with fluids, exercise, and fruits to prevent constipation.
Gradual Caloric Increase
- Gradually increase total calorie intake by an additional 500kcal/day over 1-2 weeks to prevent digestive disturbances.
Macronutrient Distribution
Proteins
- Aim for over 1.2g/kg of protein for tissue building.
- Include good quality protein sources liberally.
Fats
- Include easily digestible fats; avoid fried foods.
- Consume high-calorie fatty foods like cream, butter, margarine, and oils.
Carbohydrates (CHO)
- Base the diet on high CHO sources.
- Include leafy vegetables, potatoes, yams, dried fruits, rice, wholegrain bread, dairy products, cereals, eggs, and non-vegetarian foods.
Nutrient-Rich Meals
- Increase the number of meals, including soups, juices, or sweets between major meals.
- Include easily digestible foods like porridge, cutlets, desserts, and high-protein drinks.
Vitamins and Minerals
- With a liberal diet, additional supplements may not be necessary.
Fluid Intake
- Consume fluids before or with a meal, but not immediately after, to avoid reducing food intake.
- Ensure adequate fluid intake to prevent constipation.
Weight Gain Menu
| Time | Menu |
|---|---|
| Early morning | 20-25g whey protein in water/ coffee |
| Breakfast | 1 boiled egg + masala dosa + carrot sambar |
| Mid-morning | Fruit salad |
| Lunch | Chicken/fish curry + whole grain rice + 1 custard apple |
| Evening | A small cup of mixed nuts |
| Dinner | Butter rotis with paneer curry |
| Bedtime | Milk with honey |