Ali  Disher,  Sports  Performance  Dietitian  &  Exercise  Physiologist  T:  +"#  %#&  "%"  "''  E:  ali.disher@gmail.com  

 

 

   

 

*Find  it  hard  to  gain  weight?  This  guide  is  mostly  designed  for  those  squad  members  who  find  it  difficult  to  put  on  weight  and  who  are  typically  lean  and  slighter  in  build.  

   

1. Eating  frequency  –  you  should  be  eating  roughly  every  2-­‐3  hours  

2. Ensure  protein  @  each  meal   –  see  the  protein  snacks  guide.  The  exception   to   this   rule   is  

your  pre-­‐training  snack  –  you  only  need  carb  foods  there.    

3. With  any  meal,   go  easy  on   the  water   –  it  will  fill  up  valuable  stomach  space.  If  you  are  

struggling  to  get   in   large  volumes  of  food,  then  you  may  need  to  turn  to  fluids  for   liquid  calories   if  

necessary  e.g.  smoothies,  liquid  meals  like  Up  &  Go’s  etc.  

4. If  you  are  hungry  after  dinner,  DO  eat  a  snack   (dessert  is  often  not  a  bad  option  e.g.  

dairy,  smoothie,  sometimes  ice  cream  etc!)  

5. To  maintain  optimal  health  –  DO  include  veg  or  salad  at  lunch  &  dinner  (and  breakfast  if  you  

can).  Don’t  include  so  much  that  you  can’t  eat  the  other  parts  of  your  plate  –  carbs  and  protein  are  

likely  more   important   for   you   right  now.  Try  not   to  max  out  on   red  meat  –   limit   it   to  2   times  per  

week  as  a  dinner  meal  –  500g  tops/wk  (this  is  related  to  bowel  health).  

6. Cheese:  add  a  light  cheese  to  meals  where  possible,  whether  it’s  grated  cheese  on  pasta  dishes  or  

sliced  cheese  on  sandwiches  etc.  

7. Cooking   oil:  add  extra  virgin  olive  oil  when  cooking  veggies,  making  a  salad  or   just  greasing  the  

pan  before  cooking  meat.  This  adds  a  good  whack  of  calories  without  you  having  to  do  much  at  all!  

8. LSA  Mix:  This  is  ground  up  linseed,  soy  and  almond  meal  –  great  nutritional  properties  and  boosts  

your   breakfast   and   other   meals.   Has   a   nice   ‘nutty’   flavour   and   can   be   found   in   the   health   food  

section   of   the   supermarket.   Adding   1-­‐2tbsp   to   cereal/smoothies   is   something   you   can   be   doing  

regularly.  

9. The   same   applies   for   MILO   or   SKIM   MILK   POWDER:   adding   these   to   smoothies   and  

cereal/porridge  is  a  quick  and  easy  way  to  boost  the  energy  content  of  your  brekkies.