Nutrition For Muscle Mass

By ROB SKINNER, M.S., R.D., L.D., CSCS
Director of sports nutrition for the Georgia Tech Athletic Association (Atlanta, GA)

Many high school athletes ask how they can "bulk up" to have a chance against bigger and stronger members of their own team or the competition. The basis for gaining muscle begins with a sound strength training program. Empower your athletes with knowledge about the critical components for muscle gain ? strength training and calories.

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 calories. With calories from all three macronutrients (carbohydrates, protein and fat), the body can use dietary protein to build muscle. But, if athletes don?t eat enough calories, the body?s protein stores are used for energy and muscle gain is limited.

Contrary to what many athletes believe, the extra calories needed for lean muscle mass do not have to come from protein exclusively.

Timing Can Make a Difference

Recent research shows carbohydrate and protein eaten within 30 minutes of a workout is an effective time to restore amino acids and carbohydrate in the muscles, preparing athletes for the next workout. Adding a snack during this window is one way to add the 500 or more additional calories needed daily for a muscle building program.

Protein is Only Part of the Power

Amino acids are the building blocks of protein. Although protein provides amino acids for promoting muscle growth and recovery from strength training, the most important macronutrient for strength building is carbohydrate.

Eating adequate carbohydrate fuels the body with the right kind of energy for tough workouts and saves amino acids for muscle building and recovery.

Although athletes? protein needs are slightly higher than non-athletes?, research shows that most athletes can eat enough protein without using additional supplements or following a high-protein diet. Protein is found in meat, poultry, fish, dairy products, eggs, nuts, and dried beans. Foods like turkey sandwiches, crackers and cheese or an energy bar containing 7 to 14 grams of protein are good choices.