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Coach Said to Gain Weight. What Now?

Updated: Feb 23

A Comprehensive Guide to Building Muscle Mass

When your coach recommends that you bulk up, it may feel like a challenging undertaking. However, there's no need to stress. In this guide, we'll take you through the most effective methods for gaining muscle mass. Whether you're an athlete aiming to enhance your performance or simply desiring a more muscular physique, these pointers will undoubtedly be beneficial. This guide, written by Dawn Weatherwax's Sports Nutrition Academy, an

Nutrition is science. Look for an expert for more than educational guideance
Who is your trusted resource?

international medical expert in the field, covers all the essential information and guidelines required to reach your objectives.

What are the underlying goals and how to measure?
Understand expectations

Understand what your coach wants and make an informed decision.

First and foremost, it's crucial to clarify why weight gain has been recommended. In some cases, it could be to enhance growth, strength, stamina, or overall performance. Always talk with your coach and discuss your options before embarking on a weight gain journey and how to measure it's success throughout.

Follow General Nutritional Guidelines

When it comes to gaining weight, simple calorie consumption is not enough. It's essential to follow some basic nutritional steps to ensure your weight gain is healthy and beneficial.

Here are some guidelines to follow:

Understand the basic nutrional steps from an expert
Follow general nutrition guidelines
Ideal to have a strength & conditioning program
Pair with a Strength & Conditioning Program
  • Eat 4-6 times a day, no skipping!

  • Have Complex Carbs, Healthy Fats and Lean Protein every time.

  • Add whole fruits and non-starchy veggies at least 3 times a day!

  • Hydrate at least ½ your weight in fluid ounces a day plus fluid during activities.

  • Aim for a minimum of 20-30g of fiber a day.

  • Aim for a maximum of 10% of saturated fats a day ~ 1g or less per 100 fuel units (calories)

  • Keep added sugar to less than 30g a day not including added sugars during or post activity.

  • Minimize eating out to 2 x a week.

  • Keep fried foods, desserts, candy and high sugary foods to a one a day if possible.

  • Log on the cronometer app for free to track a day or a week to understand what consuming and setting goals. This should be discussed with a parent or guardian first.

  • Avoid quick weight gain. If more than 1.5 lb a week than likely too much.

  • Get adequate sleep and address any mental obstacles.

Pair with a Strength & Conditioning Program
Optimizing nutrition, training, testing and sleep simultaneously
Monitor Progress

When trying to gain weight, it's not just about eating more. Combining nutrition with a comprehensive strength and conditioning program will help ensure the weight you gain is lean, healthy muscle mass. Use a Strength and Conditioning Specialist whenever possible.

Monitor Progress

Keep track of your progress and adjust your plan as needed. Remember, being quick, powerful and lean are the goals, not just gaining weight. Regularly monitor speed and agility testing, lifting gains

flexibility, endurance outcomes are examples. Advanced tracking is body composition and fuel assessments which should be done by a sports dietitian.

Sample Menu

Here's a sample menu to give you an idea of what a day of eating for ideal weight gain might look like. Each meal includes a balance of lean protein, healthy fats, complex carbs, and fruits or vegetables.

  • Download of menu inside Academy HERE.

  • Download grocery list HERE.

Motivate & Support

Stay motivated and seek support when needed. Optimal results require more than just eating protein and taking supplements. It's important to maintain a positive mindset and stay motivated throughout your journey.

Optimal results require more than just eating protein and taking supplements
Motivate & Support

If struggling to stay motivated, try setting small, achievable goals and celebrating your progress along the way. It's also a great idea to seek support from teammates, friends, family, or a professional trainer or coach.

Remember that everyone's journey is unique, and there's no one-size-fits-all approach to health and fitness. Be patient, stay focused on goals, and don't be afraid to ask for help when you need it.

Adjust the Plan as Needed: An Inspiring Story

Sports Nutrition 2Go teamed up with a Lax-Football player to offer nutrition and testing services that facilitated substantial physical improvements. From high school to a professional career, the player's journey was marked by several milestones, including:

Being quick, powerful and lean are the goals
Adjust the plan as needed
  • An impressive weight gain from 170lbs to 238lbs while retaining a low body fat percentage of 10%

  • Playing for St. Xavier High School, Boston College, and eventually going pro

  • Physical stats that included a height of 6'3", a 40-yard dash time of 4.58 seconds, and two Pro Bowls appearances.

This athlete's story serves as a testament to the significance of knowing the starting

Nutrition is science
Who is your trusted resource?

point, recognizing what is feasible, determining what is effective, making changes when necessary, and ultimately realizing aspirations.

Use a Trusted Expert

70% of coaches & youth athletes cannot answer a general nutrition question correctly! When seeking specific nutrition guidance, look for professionals with RD, RDN, or CSSD credentials. Dawn Weatherwax, RD,LD,ATC,CSCS is a trusted resource in the field of sports nutrition. Remember, nutrition is a science, and it's essential to trust the experts.

grow when you are suppose to grow
Never too young
Never too Young

The earlier they start the more they maximize. Understanding how much fuel they need daily impacts their growth

directly. This athlete grew 6 inches in 6 months once he increased his fuel in an optimal way.

Fueling Youth Sports

Proper nutrition is a critical part of youth

sports. It's essential to understand how much fuel young athletes need, what they should eat, and when. Proper hydration also plays a significant role in their performance and recovery. Join Dawn Weatherwax's Sports Nutrition Academy for comprehensive guidance on building a better student-athlete through nutrition and testing. This will optimize their growth, academic performance, and athletic ability.

 or call 513-779-6444.

Team Challenge: For Everyone

Join us at Dawn Weatherwax’s Sports Nutrition Academy for our Team

Challenge. It's a fun and engaging way to learn about nutrition and its impact on athletic performance. Optimally refuel and recharge with us! Participate in our #Cheeriosteamchallenge on social media and tag us @sportsnutritiontogo. It's time to fuel those muscles and make every day count! Cheerios and milk make a great post recovery snack or meal!

Time to Go Fuel Those Muscles!
Football, volleyball, gymnastics, xc, track,
Time to go fuel those muscles!

Proper nutrition is a key component of athletic performance. Whether it's through whole foods, protein powders, or a combination of both, it's important to fuel your body with the nutrients it needs to perform at its best. Thank you for reading and taking the time to fuel your knowledge!

To understand more about Dawn Weatherwax's Sports Nutrition Academy. or Sports Nutrition 2Go call us now at 513-779-6444 or visit our website for more info.

Cheerios team challenge  The new sport worth eating
Thank You!

This document provides a comprehensive guide on gaining weight for athletes, as advised by a coach. The advice is centered around understanding the expectations, following nutritional guidelines, seeking expert advice, pairing with a strength and conditioning program, and monitoring progress. The guide emphasizes the importance of motivation and support, adjusting the plan as needed, and using reliable resources. It also includes a sample menu with meal timings and food suggestions.

  • Understanding the coach's expectations and underlying goals is the first step towards gaining weight.

  • Following general nutritional guidelines is crucial for healthy weight gain.

  • It is advised to seek guidance from experts with RD, RDN, or CSSD credentials for specific nutrition advice.

  • The program should ideally be paired with a strength and conditioning program for optimal results.

  • Progress should be monitored by optimizing nutrition, training, testing, and sleep simultaneously.

  • Motivation and support play a crucial role in achieving optimal results, which require more than just eating protein and taking supplements.

  • The plan should be adjusted as needed, keeping the goals of being quick, powerful, and lean in mind.

  • Reliable resources and age-appropriate experts should be sought for guidance.

  • The guide also emphasizes that it is never too young to start focusing on nutrition for growth and gaining lean muscle.

  • A sample menu is provided with suggestions for meals throughout the day, focusing on lean proteins, healthy fats, complex carbs, and fruits and vegetables.

  • Finally, the document promotes Dawn Weatherwax’s Sports Nutrition Academy as a reliable source of further information and guidance.


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