Do your athletes ask
you how they can “bulk up” to better compete against
bigger and stronger players? If so, empower them with the
following information about the critical components for muscle
gain – strength training and proper nutrition.
Adding Calories to Add Muscle
If the ultimate goal is enhanced muscle size, athletes need to push themselves with a challenging strength training program and top off their daily food intake with an additional 500 to 1,000 calories. With calories from all three macronutrients (carbohydrates, protein and fat), the body can use dietary protein to build muscle. If athletes don’t eat enough calories, however, the body will use it’s protein stores for energy and this limits muscle gain. Contrary to what many athletes believe, the extra calories needed for muscle development do not have to come from protein exclusively.
Protein is Only Part of the Power
Although protein provides amino acids for muscle growth and recovery from strength training, carbohydrate is the most important macronutrient for strength building. Eating adequate carbohydrate fuels the body with the right kind of energy for tough workouts and saves amino acids for muscle building and recovery.
A general recommendation is for strength training athletes to eat 1.2 to 1.7g protein/kg body weight per day. Research shows most athletes can consume this amount of protein without using supplements or following a special high-protein diet. Protein is found in meat, poultry, fish, dairy products, eggs, nuts and dried beans.
Timing Can Make a Difference
Research also shows carbohydrate and protein eaten within 30 minutes of a workout is effective in:
• Restoring amino acids and carbohydrate in muscle.
• Preparing muscles for the next workout.
Snacking shortly after a workout is one way to add the 500 to 1,000 calories needed daily for a muscle building program. Foods like turkey sandwiches, crackers and cheese or an energy bar containing seven to 14 grams of protein are good choices.
High Protein Diets and Protein Supplements
Using protein supplements or switching to a high protein diet may not be effective for athletes who already get enough calories and protein (i.e., 1.2 to 1.7g protein/kg). Here’s why:
• Athletes can get enough protein, for muscle growth and repair in a balanced diet.
• Protein from a food or supplement acts the same in the body.
• Extra protein not needed by the body is burned for energy or stored as fat.
Rob Skinner, a registered dietitian and certified strength and conditioning specialist, is director of sports nutrition at the Georgia Tech Athletic Association. He works with athletes from 17 different NCAA sports, as well as Olympians and players from the NFL, NBA and MLB. For more information on nutrition, visit the Sports Science Center at www.gssiweb.com.
Adding Calories to Add Muscle
If the ultimate goal is enhanced muscle size, athletes need to push themselves with a challenging strength training program and top off their daily food intake with an additional 500 to 1,000 calories. With calories from all three macronutrients (carbohydrates, protein and fat), the body can use dietary protein to build muscle. If athletes don’t eat enough calories, however, the body will use it’s protein stores for energy and this limits muscle gain. Contrary to what many athletes believe, the extra calories needed for muscle development do not have to come from protein exclusively.
Protein is Only Part of the Power
Although protein provides amino acids for muscle growth and recovery from strength training, carbohydrate is the most important macronutrient for strength building. Eating adequate carbohydrate fuels the body with the right kind of energy for tough workouts and saves amino acids for muscle building and recovery.
A general recommendation is for strength training athletes to eat 1.2 to 1.7g protein/kg body weight per day. Research shows most athletes can consume this amount of protein without using supplements or following a special high-protein diet. Protein is found in meat, poultry, fish, dairy products, eggs, nuts and dried beans.
Timing Can Make a Difference
Research also shows carbohydrate and protein eaten within 30 minutes of a workout is effective in:
• Restoring amino acids and carbohydrate in muscle.
• Preparing muscles for the next workout.
Snacking shortly after a workout is one way to add the 500 to 1,000 calories needed daily for a muscle building program. Foods like turkey sandwiches, crackers and cheese or an energy bar containing seven to 14 grams of protein are good choices.
High Protein Diets and Protein Supplements
Using protein supplements or switching to a high protein diet may not be effective for athletes who already get enough calories and protein (i.e., 1.2 to 1.7g protein/kg). Here’s why:
• Athletes can get enough protein, for muscle growth and repair in a balanced diet.
• Protein from a food or supplement acts the same in the body.
• Extra protein not needed by the body is burned for energy or stored as fat.
Rob Skinner, a registered dietitian and certified strength and conditioning specialist, is director of sports nutrition at the Georgia Tech Athletic Association. He works with athletes from 17 different NCAA sports, as well as Olympians and players from the NFL, NBA and MLB. For more information on nutrition, visit the Sports Science Center at www.gssiweb.com.
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