Increasing Muscle Mass

Bulking up can be important in the development of an athlete. For almost all athletes, the goal is to increase muscle mass and strength; few plan to increase body fat. For a gain in muscle mass, the combination of a well-designed training program plus an energy-rich diet with adequate protein is essential. Muscle mass is influenced by an array of factors including genetics, training programs, training history and diet. If all are optimised, gains of 0.25-0.5 kg per week are possible initially but will depend on genetics and training history.

Practical Considerations

• Increase daily energy intake by increasing meal/snack frequency and making use of energy-rich drinks/snacks.
• Moderate intake of higher fibre, filling foods.
• The meal plan should be based on nutritious carbohydrate-rich foods, and include a small serve of protein-rich food/fluid at each meal/snack to optimise training responses, especially before and after training.
• Get organised - plan food and fluids throughout the day to make sure suitable choices are always available.
• To increase muscle mass, a muscle building phase should be incorporated into the yearly training program, emphasising resistance training sessions and limiting additional fitness/conditioning sessions.
• Only after training and diet have been optimised should you consider a sports supplement. The professional support of a sports dietitian can help you determine the best supplement for you.
• Set realistic goals and monitor progress regularly. To see how effective your training program is, assess your body mass and composition.
• Commitment, perseverance, and consistency are essential. Developing optimal levels of strength and muscle mass for your sport may take years, especially if you don't have the luxury of a prolonged off-season each year.

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