MAP Nutrition + Bulking
How often should I eat?
We shoot to have athletes eat 5x-6x/day whether it is for gaining weight, losing weight, or just eating to maintain body weight while increasing performance in sport.
What to eat at each meal?
We typically stick with very basic foods with high nutrient profiles
Any kind of meat (beef is the preference), eggs, rice, potatoes, oatmeal, whole milk, greek yogurt, fruits, low fodmap veggies, orange juice
Easy way to set up meals for 5x/day
Breakfast: Eggs, bacon or sausage, oatmeal, pancakes, or cereal, and whole milk
Other meals: Pick some kind of meat and some type of rice or some type of potatoes and either greek yogurt or milk
On the go meals: Always have whey protein and fruit on hand for when in a bind
When it comes to an athlete who would benefit from gaining weight, which is most of our athletes, we first start with the baseline diet given above. If 3 weeks in, an athlete hasn’t gained more than 6lbs, we start to add in our extra calories.
We keep our normal 5-6 meals per day exactly like they’ve been, but we also add scoops of peanut butter, and a total of ~2 party pack size tubs of double stuffed oreos throughout the week.
Each meal will be finished off with 4-6 oreos and a scoop of peanut butter, so you will eat 20-36 oreos per day along with 5-6 tablespoons of peanut butter. This is an extra ~1850-3050 calories a day. If this doesn’t put weight on, nothing will.
We will always preach just getting the weight on at first as quick as possible. More weight is only going to help increase the ceiling of an athlete as size, in most sports, is a huge help. Once an athlete has gained +20lbs this way, we cut the oreos and peanut butter back out. The athlete will go back to eating the normal baseline diet, but now the athlete will be hungrier and will be eating enough quality foods to maintain the added weight.