Chapter 3: Weight Management 55 As depicted in Figure 3.7, the first factor necessary for healthy weight gain is regular participation in strength training. Although we will go into more detail in Chapter 6, some basic recommendations regarding strength training for healthy weight gain include performing multiple sets of 6-12 reps as well as participation in each of the compound lifts (i.e., bench, row, press, squat, deadlift) at least once per week. The second factor necessary for healthy weight gain is maintaining a positive energy balance. In other words, regularly consuming more calories in the diet than is expended via exercise. A realistic goal for healthy weight gain is to increase body weight by 0.5 to 1.0 pound per week. For most individuals, this is best achieved by consuming an additional 300-500 calories per day. The composition of calories should also be considered. Specifically, it is recommended that 55-60% of the calories consumed per day should come from carbohydrates as this helps to prevent muscle protein breakdown and encourage protein synthesis. The third factor necessary for healthy weight gain is maintaining a positive nitrogen balance (i.e., protein intake exceeds protein loss). Although carbohydrates are necessary in order to prevent muscle protein breakdown and encourage protein synthesis, it is important to note that protein intake also plays an important role in this process. If the primary goal is to gain weight, then protein should be elevated to about twice the recommended dietary allowance (RDA) for general health. This can be achieved by prioritizing lean protein sources at each meal (to include snacks). It is also recommended that the additional protein come from whole food sources instead of from sport foods and/or supplements as often as possible. Table 3.5 provides specific macronutrient intake recommendations for those individuals interested in general health as well as those interested in gaining muscle mass (Israetel et al., 2019). Table 3.5. Macronutrient Intake Recommendations Carbohydrates Protein Fat General Health 0.3 - 5.0 g / lb. / day 0.3 - 2.0 g / lb. / day 0.3 g / lb. / day Hypertrophy (Size) 1.0 - 2.5 g / lb. / day 0.7 - 2.0 g / lb. / day 0.3 g / lb. / day
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