Increasing muscle mass
Issue: Volume 29 Number 4
Bulking up can play an important role in the development of many athletes. For most athletes, the intention to bulk up or increase weight is a desire to increase muscle mass and strength. Few athletes intentionally plan to increase body fat. To ensure gains in muscle mass are prioritised, the combination of a well-designed training program plus an energy-rich diet with adequate protein is essential.
Increasing energy Intake
Increasing dietary energy intake (i.e. calories/kilojoules) is essential if significant gains in muscle mass are to be achieved. For some athletes this can be a real challenge. Frequent and/or prolonged training sessions can limit opportunities for meals and snacks while intense training can curb appetites. Novel strategies like an increased reliance on energy dense snacks and drinks may be required to overcome such obstacles.
Tips for increasing energy intake
- Increase meal/snack frequency. Intestinal comfort is higher when the frequency of meals is increased rather than increasing the size of existing meals and snacks. Eating frequently should become a priority, even during busy days. Aim to include three main meals and more than two to three snacks each day.
- Make use of energy dense drinks (smoothies, milk shakes, powdered meal replacement formulas, fruit juice, cordial, sports drinks) and other nutritious, energy rich foods (cereal or sports bars, dried fruit/trail mix). Skim milk powder can be added to homemade milk drinks for an extra protein and energy boost. These drinks can be particularly useful for athletes unable to tolerate solid food before/after exercise or those with smaller appetites.
- Low energy fruit and vegetables, although a great source of nutrients, are best maintained at their current level in the meal plan. This will allow more room for energy dense, nutrient rich options.
- Plan the day’s intake of food - what and when. This ensures suitable foods and drinks are on hand as required. Keeping a ready supply of non-perishable snacks in a training bag can be a great idea e.g. tetra packs of UHT flavoured milk/fruit juice, cereal/breakfast bars, dried fruit, powdered meal replacement formulas and sports drinks.
- While an increase in energy intake is essential to promote gains in muscle mass, eating for muscle gains should not be considered an excuse to indulge in high fat, nutrient poor convenience food. This may merely promote gains in body fat that will have to be reduced at a later stage.
More Protein?
While dietary protein needs of resistance-trained athletes are increased, the higher food intake of most athletes generally ensures a generous protein intake, usually well above requirements. Your focus must remain with increasing overall energy intake, not just protein. A specific protein supplement is typically not necessary.
Recent research indicates the timing of protein intake may be just as important as total protein intake over the day. Including a small serve of protein rich food at each meal and snack throughout the day may help to create an optimal environment for gains in muscle mass. This may be particularly true for meals/snacks taken before and after a weights session. Just a small amount of protein and carbohydrate taken before and after exercise (the combination of protein and carbohydrate results in better adaptations than either alone) further enhances protein building by increasing production of muscle building hormones, reducing protein breakdown and supplying amino acids for muscle building. If training is in the early morning, a pre-training snack is an excellent start to the day.
Supplementary Support?
Athletes attempting to increase muscle mass are particularly vulnerable to the emotive marketing of supplements promoted to build muscle. Popular muscle building supplements include creatine, HMB, chromium, colostrum and individual amino acid supplements although new products arrive in the market place frequently. However, most of these products fail to live up to expectations and the scrutiny of scientific support. Liquid meal supplements may be an exception to the rule.
For individuals who struggle to increase energy intake, liquid meal supplements offer a degree of convenience and taste that may justify their cost. If you are in the market for a liquid meal supplement, source a product that is rich in carbohydrate, moderate in protein, low fat, fortified with vitamins and minerals, tasty and economical. Alternatively, home made shakes offer a similar nutrient profile at a fraction of the cost.
Training
If gains in muscle mass are a priority, a muscle-building phase needs to be incorporated into the yearly training program. This might emphasize consistent allocation of resistance training sessions each week in conjunction with a decrease in overall training volume, especially conditioning sessions that can limit the potential for gains in muscle mass. The off-season is an ideal time to prioritise muscle mass gains. Support of a qualified strength and conditioning coach will assist in developing an effective training program.
Essential strategies for gaining muscle mass
- Increase daily energy intake by:
-
- increasing meal/snack frequency
- making use of energy rich drinks/snacks
- moderating intake of higher fibre, filling foods
- While the meal plan should be based on nutritious carbohydrate rich foods, including a small serve of protein rich food/fluid at each meal/snack may help to optimise training responses. This may be especially important for pre and post training snacks.
- Get organised - plan food and fluid intake throughout the day to ensure suitable choices are always available.
- Only after training and diet have been optimised should consideration be given to the use of sports supplements. The professional support of a sports dietician can help to negotiate the sports supplement market.
- Set realistic goals and monitor progress regularly. Don’t expect miracles, gains of 0.25-0.5 kilograms per week are possible but will depend on an individual’s genetic profile and training history.
- If gains in muscle mass are a priority, a muscle building phase should be incorporated into the yearly training program, emphasising consistent allocation of resistance training sessions and limiting additional fitness/conditioning sessions.
- Be committed and persevere. Developing optimal levels of strength and muscle mass for sport may take years.
Muscle building snack ideas for before and after training
- Tub of yoghurt & fruit
- Bowl of cereal & milk
- Sandwich with lean ham & salad
- Low fat instant noodles, pasta sauce & ‘light’ cheese
- Home made low fat smoothie
- Fruit muffin & glass of milk
- Breakfast/cereal bar & liquid meal supplement
Each snack provides at least 15 grams of protein and 35 grams of carbohydrate which recent research indicates is enough to promote protein building during exercise.
