A Randomized Trial of Healthy Weight Gain in Athletic Individuals

Abstract

ABSTRACT Many athletes desire weight gain, ideally as lean body mass (LBM), to improve athletic performance. These athletes are commonly encouraged to increase energy intake by ~500 kcal·d−1 with emphasis on adequate protein, carbohydrate, and judicious inclusion of healthy fat-containing energy-dense foods, such as peanuts/peanut butter, along with rigorous resistance training (RT). These guidelines target gains of ~0.23 kg·wk−1. However, little is known about the efficacy of such regimens. Purpose The purpose of this study is to evaluate the outcomes of a 10-wk diet and exercise regimen designed to promote healthy weight gain with excess energy from peanut-containing or high-carbohydrate foods. Methods Nineteen male and 13 female athletes were randomly assigned to receive an additional 500 kcal·d−1 above typical intake through provision of either peanut-based whole foods/snacks (PNT group) or a similar, high-carbohydrate, peanut-free snack (CHO group) along with supervised, whole-body RT (3 d·wk−1 for 60–120 min). Body composition was assessed by dual-energyx-ray absorptiometry at baseline and postintervention. Results Total body mass (TBM) increased 2.2 ± 1.3 kg with 1.5 ± 1.1 kg as LBM after week 10. The PNT group (n = 16; 27 ± 7 yr; 10 men, 6 women) gained less TBM than the CHO group (n = 16; 23 ± 3 yr; 9 men, 7 women) (1.6 ± 1.1 kg vs 2.7 ± 1.2 kg, respectively, P = 0.007) with no differences in LBM (1.2 ± 1.1 kg vs 1.9 ± 1.0 kg, P = 0.136). Conclusions These results suggest that the addition of 500 kcal·d−1 from whole foods/snacks in combination with a rigorous RT program promotes a similar weight gain of ~0.22 kg·wk−1, primarily as LBM, over 10 wk in both male and female athletes. However, snack macronutrient content may impact the effectiveness of this regimen.