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Josh:
Working in Gold’s Gym has occasionally afforded me the privilege of training lifeguards from both Dewey and Rehoboth Beach. These experiences have led me to the conclusion that few jobs provide their employees with the type of physical conditioning that these 2 organizations require. More than once I have witnessed the grueling summer workouts that produce the rock hard chiseled bodies seen on our area beach patrols. The fact of the matter is life guarding in this area is serious business. Add in your additional lacrosse training and you are probably burning more calories in a day than most people burn in a week. Therefore it is essential you consume a diet that supports you’re activity level.

Athletes naturally have greater nutritional needs because of their active lifestyles. In your case it even more important to make sure you are feeding your muscles with the right types of fuel. Sports nutrition is much different than eating to be lean. While the rest of the world is running away from carbohydrates you should be increasing the amount you are eating. In fact most athletes require much more carbohydrates than the average person. Carbohydrates give you the energy you need to complete hard workouts. They also will help you pack on the extra mass you are trying to gain.

Be sure to include a portion of carbohydrates with each meal. Choose complex carbohydrates such as pasta, potatoes, rice, bread, and oatmeal and bananas. These types of carbohydrates will carry the biggest bang for your buck. Trust me. The addition of these foods will make you grow quickly.

If you find you are gaining weight too fast, slowly cut back on the amount of carbohydrates you are eating until you find the level that’s right for you. If you are still not gaining weight simply add more complex carbohydrates. Results will vary based on your body type and your activity level.

Each meal should also include a portion of high quality protein. Protein is the main ingredient needed to build and repair muscle tissue. The best sources of protein come from eggs, chicken, fish, lean beef, turkey and milk. I also suggest buying a good whey protein powder. Keep it in your lifeguard bag for days when you’re too busy to eat. Add a little water and you have an instant meal.

Last but not least be sure to get plenty of sleep. Living at the beach doesn’t make it easy to stay well rested but if you want to grow you will have to find a way to get eight hours a night. So forget about Dewey Beach and get in bed early. Your body needs the extra rest in order to repair itself from tough workouts.

Remember since you are burning so many calories you don’t have to eat perfect. Be sure to eat six meals a day. Try adding more complex carbohydrates to your diet. Make sure to get enough high quality protein and try to get enough rest to repair your muscles. Life guarding is hard work but with the proper diet you can gain size and be a hero at the same time.