FLS Enhanced Blog
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.
- 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 to Increase Muscle Mass
Copyright Fitness Learning Systems Inc. 2016