| Bulking
up is the focus for many athletes, especially those involved
in strength sports. The overall goal is to increase muscle
mass and therefore strength; there is no advantage for many
athletes to increase body fat. So it is not just a matter
of increased weight on the scales – what the weight
gain is made up of will determine whether the extra kilos
will be a help or a hindrance to your strength goals. For
a gain in muscle mass, the combination of a well designed
training programme and an energy-rich diet with adequate
protein is essential.
The
measurement of body composition gives an estimate of body
fat mass and lean mass (muscle). Body fat mass can be measured
by skinfold measurements on different sites of the body.
Repeated measurements of skinfolds will give an indication
whether weight gain achieved is as a result of increased
muscle or increased fat.
The
two most important nutrition considerations to maximise
gains in lean body mass are increased energy (calorie) and
increased protein intakes.
Of
these, research has shown that energy intake may be more
important that protein intake – too little food rather
than a lack of protein will limit gains in muscle mass.
However this is not an excuse to tuck into high fat foods
– remember to concentrate on nutrient-rich carbohydrate
foods to best fuel your training sessions.
Increased
protein intake during phases of strength training does contribute
to increased lean body mass. But most athletes eat ample
protein to meet even these higher requirements; remember
that protein intake is often increased when energy intake
is increased. The timing of protein intake is now regarded
as being as important as the amount – a small amount
of protein with carbohydrate taken before and after exercise
further enhances the muscle-building promoted by strength
training. Make sure that protein is included at each meal
(look back at last newsletter article The power of protein
for protein amounts in food). Don’t ignore the carbohydrate
– it not only fuels the intense training session but
also has a protein sparing effect, decreasing muscle breakdown
and promoting protein to be used for muscle growth and repair.
The
use of protein supplements is a popular way for many athletes
to increase protein intake. Where they may be useful for
some athletes, the majority don’t need them and are
better off focusing on adequate protein from ordinary foods
that can give other valuable nutrients. Remember protein
alone will not increase muscle mass!
Other
popular muscle building supplements include creatine, HMB,
chromium and individual amino acids. Most of these products
do not live up to expectations and the scrutiny of scientific
support. Creatine may be the exception to the rule, and
this supplement will be discussed in a future article.
Muscle building pre and post training snack ideas
•
Tub of yogurt or drinking yogurt and fruit
• Bowl of cereal and milk
• Sandwich with lean ham and salad
• Low fat smoothie
• Flavoured milk drink and cereal bar
Ways
to increase energy and protein intake
•
Increase daily energy intake by increasing meal/snack frequency
and make use of energy-rich drinks and snacks
• The meal plan should be based on nutritious carbohydrate-rich
foods and include a serving of protein food at each meal
to optimise training responses, especially before and after
training
• Get organised – plan food and fluids –
what and when - throughout the day
• Only after training and diet have been properly
planned should a sports supplement be considered. The professional
support of a sports dietitian can help determine what supplement
suits best.
• Realistic goals should be set and progress monitored
regularly
Ruth
Wood-Martin
Accredited Sports Dietitian |
