WITS Continuing Education Course - Sports and Exercise Nutrition Enhanced Article

FLS Enhanced Article

How to Increase Muscle Mass

By: World Instructor Training Schools (W.I.T.S.)

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.

This course covers three topics related to Sports Nutrition: How to Increase Muscle Mass, How Much Muscle Can Be Gained, and Weight and Performance. This enhanced article combines "notes" with "instructional video" to learn the information. To review the information for each section, click the video icon, and then review the notes as the instructor speaks.


How to Increase Muscle Mass

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How Much Muscle Can Be Gained?

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  • 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

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  • 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