This information is from World Instructor Training Schools' continuing education course:
Sport and Exercise Nutrition: Special Considerations. See the full course for additional information on Sports Nutrition.
Click Here for more information on this course.

How to Increase Muscle Mass

• An increase in skeletal muscle requires a well-designed resistance training program that is supported by a properly formulated dietary program.
• Sufficient calories are needed for muscles to grow.
  • A rough estimate is 350 – 500 kcal above baseline to support new muscle
  • Males should err on the higher end, Females on the lower end
• Most additional calories should come from carbohydrate.
• Some may come from protein foods, but excess high-protein foods can lead to a decrease in glycogen stores.
• Heart-healthy foods can also be consumed.
• Some protein is good, but it is often far less than most athletes think.
• Athletes who consume low-protein diets can benefit from protein supplementation.
  • Whole foods, however, should remain the focus.
  • Overemphasizing protein intake can lead to inadequate carbohydrate intake and excess caloric intake.

How Much Muscle Can Be Gained?

Male athletes can expect to gain 0.5 to 1.0 pound of lean body mass per week. Female athletes can expect to gain 0.25 to 0.75 pound of lean body mass per week. These numbers are rough estimates. Actual results vary with genetic predisposition and level of hormones. It is also important to consider the athlete's state of training. Detrained athletes will see significant gains while trained athletes may not.

Weight and Performance

Each sport will have its own unique requirements for body composition and body weight. Athletes should consider the following when determining their optimal weight and body composition Sport Played Position Played Size Body Build Relative Need for Power and Endurance Speed, Strength, Flexibility, Agility, and Mobility Power-to-Weight Ratio Weight Certification Requirements Body Appearance

Submitted: September, 2015
By: June Chewning
Fitness Learning Systems
513 367-1251
June@FitnessLearningSystems.com