Depending upon the class you sail, there is obviously an optimum weight. When moving from Junior to Youth, or from Youth to Olympic classes, there is an increase in power in the boat, and this requires an increase in body weight. To take an example: the singled-handed route, we have Topper 58Kgs, Radial/Europe 68Kgs, Laser 78Kgs, Finn 98Kgs.

Gaining weight safely is always difficult, and at the end of the day you need to be sailing in a class where you can comfortably maintain the ideal weight without having to gain excessive body fat. The amount of weight you can expect to gain is largely dependant upon factors beyond your control such as sex, body type and genetics. However with the appropriate training, diet and rest, everyone can expect to make significant gains.

Physical training is required to provide the growth stimulus and there is no getting away from the fact that it is hard work. Hence the 80's adage: 'No Pain. No Gain' (although I am quick to point out you will experience some discomfort when training, but should stop immediately if in pain). Even with the best training programme a gain of 1kg per month is a reasonable target (above this you are likely to be gaining lots of fat!)

People who are naturally thin (with long lean limbs, narrow shoulders and hips like a 'stick') with the ectomorph body-type will obviously find it the hardest to gain weight, but will find it easy to keep body fat levels low. Those with a mesomorph frame (wide shoulders, narrow hips and muscular limbs like a 'v') probably have the best time, as they put on muscle more easily than ectomorphs but do not readily gain fat like endomorphs. Endomorphs (stocky round build with wide shoulders and hips like an 'apple') gain weight the easiest but also tend to gain body fat easily as well.

Due to genetics two people may use the same training programme and make very different gains from each other, but this is due to factors beyond your control. For example, male athletics tend to gain muscle faster then female due to the (anabolic) sex hormone testosterone. Please do not be discouraged, as with perseverance everyone can improve his/her shape with a good exercise and nutrition programme.

During training, protein breakdown (catabolism) occurs during intense exercise. The greater the intensity, the longer the duration and more frequent the workouts, the greater your body's protein requirements. Detailed research has shown that in order to gain strength and muscle mass you need to consume more calories than you need to maintain bodyweight (a positive energy balance of around 600 calories). Training with insignificant 'fuel' will always lead to premature fatigue.

Please note that at the start of a training programme, gains are much quicker and then tend to tail off, and maybe even plateau. Those new to resistance training should always seek advice before starting a programme, and remember weight gain can only be achieved when strength training is matched with good nutrition, as the most common reason for failure is not consuming enough calories to support the body's requirements.

Young sailors should be extremely careful when first going to a gym and should restrict the amount of weight they lift (to around 75% of their predicted maximum) and not train to failure due to the strain this puts on a still growing body. Try and choose a good gym with a variety of kit and helpful instructors. Try not to be 'too keen', training each body part (very hard) just once a week as rest is crucial and over training is a common beginners error. If you still feel sore from your last training have some time off.

Looking at diet, muscle mass gains require approximately 1.5g protein per kg of bodyweight. So for example a 67 kg Europe sailor (trying to reach 68Kgs) should consume 100g protein a day. Using a higher protein diet is dangerous (especially for female sailors) as it flushes calcium from the body, which leads to osteoporosis. The excess nitrogen in a high protein diet can damage the kidneys, and may lead to dehydration (which makes it appear you have lost weight - however the water returns when a normal eating pattern is resumed). Remember, surplus protein is not converted to muscle but to an energy substrate or fat.

A lot of people think fat is a four letter word, and admittedly fat should make up no more than 30% but a minimum of 10% of your diet for health reasons, but polyunsaturated fats are essential for normal growth and cell maintenance. However remember, gram for gram, fat contains about twice the calories of carbohydrate and protein. Therefore restricting fat intake is an effective way of reducing total calories if necessary.

One of the keys to successful weight training is the consumption of carbohydrates, as these are the most efficient source of energy for the muscles. That is, they help you train harder and for longer, which can only be a good thing. During long workouts carbohydrate drinks should be sipped between sets and immediately following exercise. Muscles absorb carbohydrates like a sponge at this time, thus reducing the time it takes to recover for your next workout!

In order to make things easier, I suggest eating around 6 small meals a day (eat before you become hungry). This way you give your muscles fuel every couple of hours or so (eating on the water is essential). Some people find weight gaining supplements (protein bars and shakes) useful if they find it difficult to consume enough solid food. Always try and obtain calories from nutritious foods such as fruit and milk, not biscuits, chocolate or cakes (as these are low in essential nutrients). With a sensible diet there is no need for vitamin pills.

About the Author: Jon Emmett has seven years coaching experience, the last two years full-time. Details may be found on his website: http://homepages.rya-online.net/jonemmettcoaching

Jon Emmett © 2002