Sports Nutrition Guide Part 3: Gaining Muscle
This is the third in a three-part miniseries on Sports Nutrition by Michael Gorin, a Junior at Butler University. He is a double major in Marketing and Economics, and is currently a marketing intern for Maryville Athletics.
Gaining muscle is not only key to getting in better shape; it actually increases your metabolism and as a result, makes you leaner. Here are three tips to gaining muscle:
Eat Well- Consuming enough calories, fats, and carbohydrates are key to re-energizing your body and providing you with the energy to not only get through the day, but recover the muscles. The number one ingredient to muscle recovery is protein. More protein equals faster recovery times and stronger recoveries. However, if you choose to do protein supplements, be careful. Some protein supplements have nasty side-effects for later in life, and too much of it can overpower your kidneys.
Lift a minimum of three times a week- Exercising at least 3-4 times a week is essential to maintaining muscle, raising metabolism, and living a healthy lifestyle. The best way to gain muscle is by localizing workouts. Say you can only lift three times a week. An example of localizing would be having one workout for biceps and back, one for chest and triceps, and one for shoulders and legs.
Lift heavier weights- Doing 6-8 repetitions of a higher weight will break down your muscles further than doing 10-12 reps. However, if you choose to bulk up and lift heavier weights, be sure to do high reps to get the form down and loosen your muscles up, before continuing with your workout. If you want to shape your muscles and burn calories, and you aren’t looking to build as much muscle, then do higher repetition exercises.
#1 Tip of All: Always research and do your due diligence before going on any kind of diet or workout regimen. Every person has their own features and nutritional needs. As a result, different people need different levels of calories, carbohydrates, etc. In addition, never be afraid to seek advice on proper weightlifting form. Going to the gym or trying to see how much you can bench or curl is great, but be careful not to damage your body in the process.