At Back to Function, we get to work with a number of different youth athletes from a multitude of sports. A common question that we are asked, especially by young male athletes is, “how can I put on weight and add some muscle mass?” First, you better be hitting the gym and lifting weights. Some of the best exercises that hit the big muscles are the deadlift, front squat, and split jerk. For help with technique on these exercises, get with one of our BTF Doctors. In addition to making your muscles work, here are a few supplements and nutritional approaches that have scientific support and are safe when it comes to improving muscle mass:
1) Creatine monohydrate – Improves the ability of muscle cells to react to intense stressors, such as lifting weights. Muscle cells will use creatine for energy which helps your muscles perform under pressure and knock out those last few reps in a tough set. Creatine has proven to be a safe and affordable supplement that every athlete should consider adding to their training regimen. Its only potential side-effects are nausea, cramping and diarrhea from too large a dose. Take 5-10 grams of creatine per training day 30 minutes prior to a workout session. At BTF we use Pure Encapuslations Kre Alkalyn to provide our athletes with the highest quality creatine.
2) Nitrates – Are found in green leafy vegetables such as Swiss chard, collards, mustard greens, kale, cabbage and spinach. They are also found in beets and radishes. Nitrates break down into nitrites, which circulate in the body and are turned into nitric oxide (NO) as needed. Elevated NO levels during exercise provide a variety of benefits, including improved anaerobic and aerobic endurance, blood flow, and work output, resulting in increased muscle recovery between bouts of exercise. Nitrates improve the body’s ability to produce adenosine triphosphate (ATP) from the food you eat. ATP is responsible for the energy transfer that powers your muscles. Nitrates are best supplemented through food products like leafy greens or beets, 60 – 120 minutes before exercise. Consuming these foods in a liquid form, such as through a shake or juice, will increase the rate of absorption, since solid food particles take longer to digest. The optimal nitrate dose is in the range of 6-13 mg per kilogram of bodyweight. Consuming large salads that consist of large quantities (around 1 pound) of green leafy vegetables, beets and radishes is a great way to make sure you have enough nitrates in your system to assist in providing energy for you next workout.
3) Protein – This one is a no-brainer. If you are trying to increase muscle mass, make sure you are consuming enough protein. A good target for protein consumption is 1.5-2.2g/kg bodyweight (0.68-1g/lb bodyweight). If you can’t eat enough protein-containing foods, then supplement with a protein powder. My favorite is Vega Protein. It doesn’t really matter when you consume the protein with the one exception being early morning workouts. You should consume a small dose of protein prior to an early morning workout.
4) Carbohydrates – Carbohydrates provide energy for your muscles. In fact, studies have found 50 – 75 g of carbohydrates provides a benefit similar to supplementing 5 g of creatine. A drink that provides your body with glucose or sucrose will improve anaerobic exercise performance. Anaerobic exercise is any exercise intense enough to trigger the production of lactic acid in your muscles. For example, weightlifting, sprints or long endurance events (ie. marathon training). Mild intensity and duration exercise can be sufficiently fueled by a small carbohydrate containing whole meal a few hours before the workout. When lifting weights, start drinking your pre-workout shake or juice about 15-30 minutes before you get to the gym. Leave yourself half of your drink to sip on during the rest of the workout. Ideally, your carbohydrate drink should consist of mostly glucose with a bit of fructose, but a glucose and fructose mix will also work (some people find even that mixture too sweet, and should mix in maltodextrin). Aim for 50 -75 g total, though you may need more if your workout lasts longer than 90 minutes.
If you want to start pumping up those muscles and adding some mass, Take 5-10 grams of creatine and wash it down with a fresh greens juice mixed with a little protein 30-60 minutes prior to your next workout. Then grab the bar, throw on some plates and get big!
References:
Examine.com Muscle Gain & Exercise Performance
Pureencapsulations.com
