Archive for 02/24/13
Bulking up
Bulking up can be an important performance or aesthetic goal in the development of an athlete. Commonly, athletes will desire muscle mass and strength gains; with few wanting an increase in body fat. For a gain in muscle mass, the combination of a welldesigned training program plus an energy-rich diet with adequate protein is essential. Muscle mass is influenced by an array of factors including genetics, training program, training history and dietary intake. If all are optimised, gains of 0.25-0.5 kg per week may be possible initially, but this will depend on genetics and training history. Overall body composition goals must also be considered as well as performance and training schedules.
Far too many athletes want to increase muscle mass and reduce body fat simultaneously, often during a competitive season. This is not achievable for most individuals as gaining muscle and losing fat have mutually exclusive nutritional goals, which may be in opposition to performance nutrition requirements. To promote gains in muscle mass, the priority must be to increase overall energy intake while effective fat loss demands a reduction in energy intake (see Body Fat Control & Making Weight). Priorities and timeframes must be set with training and diet adjusted accordingly.
Increasing Energy Intake
Increasing dietary energy intake (i.e. kilocalories or 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 your appetite. Novel strategies like eating more energy-dense snacks and drinks, particularly around training may be required to overcome such obstacles. While an increase in energy intake is essential for gains in muscle mass, it should not be considered an excuse to indulge in high-fat, nutrient-poor, convenience food. Additional dietary fat can increase body fat stores which may pose an issue for some athletes, although for others, nutritious high fat foods like nuts and seeds may be an important inclusion to increase energy intake. For those concerned about gaining extra body fat, small increments in energy intake should be introduced until desirable results are achieved. Regular body composition assessment may help to alleviate concern among athletes with body fat gain fears.
Far too many athletes want to increase muscle mass and reduce body fat simultaneously, often during a competitive season. This is not achievable for most individuals as gaining muscle and losing fat have mutually exclusive nutritional goals, which may be in opposition to performance nutrition requirements. To promote gains in muscle mass, the priority must be to increase overall energy intake while effective fat loss demands a reduction in energy intake (see Body Fat Control & Making Weight). Priorities and timeframes must be set with training and diet adjusted accordingly.
Increasing Energy Intake
Increasing dietary energy intake (i.e. kilocalories or 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 your appetite. Novel strategies like eating more energy-dense snacks and drinks, particularly around training may be required to overcome such obstacles. While an increase in energy intake is essential for gains in muscle mass, it should not be considered an excuse to indulge in high-fat, nutrient-poor, convenience food. Additional dietary fat can increase body fat stores which may pose an issue for some athletes, although for others, nutritious high fat foods like nuts and seeds may be an important inclusion to increase energy intake. For those concerned about gaining extra body fat, small increments in energy intake should be introduced until desirable results are achieved. Regular body composition assessment may help to alleviate concern among athletes with body fat gain fears.