Nutrition
Track & Field
Strength & Conditioning
Nutrition Recommendations
9 Rules for Building Muscle from Muscle & Fitness Magazine
Consume at least 1 gram of protein per pound of bodyweight on a daily basis. Protein provides the amino acids that are used as the building blocks of muscle protein.
Eat about 2-3 grams of carbohydrates per pound of bodyweight each day. Protein is the most critical macronutrient for muscle growth, with carbohydrates a close second. Carbs are stored in your muscles as glycogen and both keep your muscles full and large and fuel them during workouts.
About 20%-30% of your total daily calories should come from fat. Choose red meats such as steak and ground beef for your saturated fats (these also provide quality protein); avocados, mixed nuts, olive oil, olives and peanut butter for monounsaturated fats; and fatty fish (salmon, trout, catfish), flaxseed oil and walnuts as good sources of essential, omega-3 polyunsaturated fats.
To build muscle, consume 20 calories per pound of bodyweight per day. You must stay in a positive calorie balance (taking in more calories than you burn) to gain quality mass.
Eat a meal that contains quality protein and carbs every 2-3 hours to ensure a steady supply of energy and amino acids for muscle growth all day long, helping you gain mass and stay lean. The key is to keep every meal approximately the same size.
Pre- and post workout, get in at least 20 grams of protein in convenient shake form. Protein shakes are considered supplements, but we like to think of them as important meals to be consumed at critical times during the day.
Eat a slow carb 30 minutes pre workout and mainly fast carbs postworkout. As stated in Rule No. 2, you should select slower-burning carbs for most meals, including before you train. Research shows that when athletes eat slower-digesting carbs, they not only have more energy and less fatigue during exercise but they burn more fat while training and experience less hunger throughout the day. Good slow-carb choices include fruit, whole-grain bread and oatmeal.
Post Workout, choose fast-digesting carbs such as white bread, a plain bagel or baked potato or a sports drink (Gatorade, Powerade, etc.). This will spike levels of the anabolic hormone insulin, which drives the carbs you eat into muscle cells, where they'll be stored as glycogen to be used for your next workout. Insulin also helps amino acids get into the muscle cells to build muscle protein.
Before going to bed every night, consume 30-40 grams of a micellar casein protein shake or 1 cup of low-fat cottage cheese, as well as 2-3 tablespoons of flaxseed oil, 2 ounces of mixed nuts or 2-3 tablespoons of peanut butter. When you sleep, you essentially fast for 7-9 hours (or for however long you sleep). With no food available, the body goes to your muscle fibers for amino acids to fuel your brain. For the individual looking to get bigger and leaner, this is not a good thing. The answer isn't to get less sleep but rather to eat the proper foods immediately before bedtime. Slow-digesting proteins and healthy fats are your best bet.
Include 3-5 grams of creatine with your pre- and postworkout shakes. (Check with your doctor before taking any supplements including Creatine). One of the most effective supplements to buy is creatine. Many scientists, doctors and nutritionists agree that creatine works great for most athletes regardless of age or gender. After hundreds of studies have been conducted on the supplement, the consensus is that it's not just effective but also safe. Taking creatine in monohydrate, ethyl ester or any other form can help you gain up to 10 pounds of lean muscle, boost your strength in the gym by 10% and produce a significantly greater pump during your workout, all with zero side effects, in just a few weeks.
Practice & Meet Meal Guidelines
Endurance Events
3 hours before practice or competition
16-20 ounces of water, lean meats, fruits and nuts
1 hour before practice or competition
5-10 ounces of water, low fat granola bar
During practice or competition
6 ounces of water per 20 minutes of activity
6 ounces of sports drink with electrolytes per hour
6-ounce meal replacement bar for activities over 2 hours
Within 30 minutes post practice or competition
Fruit, granola bar, breads
Up to 6 hours post-workout-competition (every 2-3 hours)
Lean meat, grilled fish, fruits, vegetables, breads and dairy
At least 8 ounces of water per hour depending on climate conditions
Sprints, Hurdles, and Jumps
3 hours before practice or competition
16 ounces of milk or juice, beans, lean meats, fruits and nuts
1 hour before practice or competition
8 ounces of water, low fat granola bar, fruit
During practice or competition
8 ounces of water per 20 minutes of activity
8 ounces of sports drink with electrolytes per hour
Within 30 minutes post practice or competition
Fruit, granola bar, pretzels, bagels
Meal replacement with protein and carbohydrates
Up to 6 hours post-workout-competition (every 2 hours)
Lean meat, grilled fish, fruits, vegetables, breads and dairy
At least 8 ounces of water per hour
Throws
3 hours before practice or competition
16 ounces of chocolate milk, beans, lean meats, fruits and nuts
1 hour before practice or competition
8 ounces of milk or protein shake, granola bar, fruit
During practice or competition
8 ounces of water per 20 minutes of activity
8 ounces of sports drink with electrolytes per hour
Within 30 minutes post practice or competition
Fruit, granola bar, pretzels, bagels
16 ounces of meal replacement with protein and carbohydrates
Up to 6 hours post-workout-competition (every 2 hours)
Lean meat, grilled fish, fruits, vegetables, breads and dairy
At least 8 ounces of water per hour