Increasing Muscle Mass

December 2001

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 good your training program is, assess your body mass and composition.
Commitment and perseverance. 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.