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THE ATHLETE'S KITCHEN Copyright: Nancy Clark, MS, RD "I eat seven meals a day but I still don't gain weight" complained Jason, a 6' tall, 22 year old beanpole who was clearly frustrated with his inability to put some pounds on his lanky frame. For him, and for many underweight athletes, the struggle to gain weight is a constant frustration, equal to that of overweight people who are trying to lose weight. "I'm always eating. I spend too much time eating. I also spend a ton of money buying food. I wish I could just eat normally and look normal. I hate my spindly legs..." Jason had tried weight gain drinks galore, with hopes that one would cure his underweight problem. "I've never gained pounds that stayed. I lose every ounce I gain when I stop the overfeeding program. I must be doing something wrong...?" I quizzed Jason about his genetics, asking what other family members looked like. "My Dad says I look just like he did at this age." Clearly, genetics plays a powerful role in a person's physique. But so does "the fidget factor." That is, Jason constantly fidgeted. Not only was he active with sports, but he was also active when sitting. He constantly squirmed and moved around in his chair--all of which burned off calories. (A dedicated fidgeter can easily burn an additional 700+ calories per day, the equivalent of one or two more meals.) I suggested that Jason mellow out, and also try some of the following weight gain tips. WEIGHT GAIN TIPS: Theoretically, you have to eat an extra 500 to 1,000 calories per day to gain of one to two pounds per week. But Nature often confounds this mathematical approach. Without question, some people do gain weight more easily than others. For example, in a weight gain study where the subjects were overfed by 1,000 calories per day for 100 days, some people gained only 9 pounds, whereas others gained 29 pounds. Why the big difference? Perhaps some of the subjects fidgeted more than others; perhaps some were genetically predisposed to obesity. Keeping in mind your genetics and your tendency to fidget, here are five important rules to help you with your quest for bulk. 1. Eat consistently. Every day, have three hearty meals plus one to three additional snacks. Do NOT skip meals! You'll miss out on important calories that you need to accomplish your goals.

2. Eat larger than normal portions. Instead of having one sandwich for lunch, have two. Eat three potatoes at dinner, instead of only two. Have a taller glass of milk, bigger bowl of cereal, larger piece of fruit. 3. Select higher calorie foods. Read food labels to determine which foods have more calories than an equally enjoyable counterpart. For example, cran-apple juice has more calories than does orange juice (170 vs 110 calories/8 ounces); granola has more calories than Cheerios (700 vs 100 calories/cup); corn more than green beans (140 vs 40 calories/cup). 4. Drink lots of juice and milk. Beverages are a simple way to increase your caloric intake. Instead of drinking water, quench your thirst with calorie-containing fluids. One high school soccer player gained 13 pounds over the summer by simply adding six glasses of cranapple juice (1,000 calories) to his standard daily diet. A baseball player made a weight gain drink by mixing 1 quart of 2%-milk with 4 packets of Instant Breakfast and 1/2 cup of powdered milk (1,000 calories total). He mixed it in the blender each morning, drink half at breakfast and the rest before bed. 5. Do strengthening exercises (weight lifting, push-ups) to stimulate muscular development so that you bulk-up instead of fatten up. Some underweight people are afraid exercise will result in weight loss rather than weight gain. If that's your case, remember that exercise tends to stimulate the appetite; you'll want to eat more. (Yes, exercise may temporarily "kill" your appetite right after a hard workout, but within a few hours, you'll get hungry.) Exercise also increases thirst; you'll easily be able to drink extra juices. By following these rules, you should see progress. But honor your genetics: If your father was slim until age 40, then you might follow the same footsteps. Most people do gain weight with age as they become less active, more mellow, and have more time to eat. Granted, this information doesn't help you today, but it offers optimism for your future. Among very serious athletes who need to gain weight for bulk (football players, hockey players), questions about creatine commonly arise. Creatine is a natural compound found primarily in meats. It is needed for immediate energy during short, intense exercise such as weight lifting and sprinting. To date, it is seemingly harmless when taken in the recommended doses but it has yet to pass "the test of time." Athletes who take creatine commonly gain weight. Is this because they are able to train harder and that stimulates muscular growth? Or are they simply gaining water weight? Research has yet to define the entire process, but we do know that some people gain to their desired weight with creatine and some don't. If you are tempted to try creatine, I first recommend you pay attention to the above Weight Gain Tips. That is, you need to consistently eat more calories, drink more juices, and do strength training. No magic pill is going to replace these key steps. Nancy Clark, MS,RD offers private nutrition counseling to individuals at Boston-area's SportsMedicine Brookline. Nancy Clark's Sports Nutrition Guidebook, 2nd Edition ($20) has more information on weight gain, as does The NYC Marathon Cookbook ($20). For your copies, send a check to Sports Nutrition Materials, 830 Boylston St., Brookline MA 02467. more weightgain information..