Coaches' Corner Dr Liam Hennessyand Jim Kiltyon building muscle - naturally
AT THE end of each school year young athletes and team-sport players often seek to build muscle mass. Some are aiming to get physically bigger and stronger for their return to school or college so they can play better. Some feel by adding muscle mass they will be better placed to make the school, club or college team. Some just want to get bigger so as to look better.
Most young athletes seem to get most of their information on how to gain muscle from internet sites that promote supplements and from sport and exercise magazines that also promote supplements. Unfortunately, there is a common perception at large that to gain muscle mass then supplements must be consumed regularly.
The information carried in these magazines and internet sites is most often inaccurate. Here are some points all young athletes and players need to be aware of when they read or discuss the information gained from these sources.
Supplement companies want to make the product attractive. Their science back-up may not be credible or may not even exist. Testimonials from well-known athletes do not guarantee they will work for you. Taking supplements may be a costly pursuit. A recent study showed supplement products freely available over the internet and in sports nutrition stores within Europe contained substances that would lead to a positive drug test.
So what can the young athlete or player do to gain muscle mass?
The answer is simple. The athlete or player needs to eat a balanced diet that ensures there are enough calories and nutrients available for repair, recovery and growth over and above the normal daily requirements.
In addition, and we will address this next week, the athlete or player must be on a well planned progressive strength and muscle building training programme.
Muscle gain will occur with a normal diet that is supported with sensible nutritional strategies. Here are two pointers to ensuring the diet is ready to facilitate muscle gains. Eat three main meals and three power snacks each training day. Always have a power snack immediately after training. This is when the muscle is most receptive to nutrients and energy to assist in the repair, recovery and growth process.
The main meals are breakfast, lunch and dinner. They should be the mainstay of all energy and nutrients.
All top class athletes and players start the day with a balanced meal. This may consist of cereal with milk, bread, eggs or other protein sources such as lean bacon, and fruit and fluids. Getting this balance of protein, carbohydrates and fats, and the micronutrients (vitamins and minerals) should be continued throughout the day with each main meal.
However, when it comes to the power snacks what should the athlete eat or drink if sport supplements are a problem? Some examples of common power snacks include: a banana with a nut cereal bar, a roll with chicken, ham, turkey or tuna, or yoghurt and fruit. All these will likely take care of all the repair and recovery needs within the exercised muscle.
A relatively inexpensive power snack is milk which has been shown to be an excellent post-training recovery beverage. Recent studies have shown fat-free milk can help to promote more muscle mass gain in the explosive muscle fibres compared to other protein or carbohydrate supplements. The effects of milk have also been shown to be effective in rehydration after strenuous exercise.
The carbohydrate-to-protein mix found in low-fat milk can easily meet the immediate post-training needs of virtually all athletes and players whose aim it is to add muscle mass.
Simply have a 500ml carton of fat-free milk in your kit bag and drink it when your session is finished.
The window of opportunity to speed up repair and recovery has now started in a convenient and inexpensive way.
These notes are contributed by Dr Liam Hennessy and Jim Kilty of Setanta College, the Institute of Strength and Conditioning Studies (www.Setantacollege.com)
