Issue 051
July 2009
If you’re looking to pack on some muscle (whether it’s to move up a weight class or simply so you can hang with the big boys) there are many things you can do. Here are four quick tips on how best to get stacked.
LIFT HEAVY
Why? Because your muscles grow in response to the intense stress of weight training. Scientists suggest that the key to triggering growth is to train in a way that creates ‘micro-tears’ in your muscles; in effect, your body responds by repairing the damage and over-compensating by growing bigger muscles (hypertrophy).
The intensity of your training is critically important, and rest periods should be kept to a minimum. Remember, your body adapts, so be sure to change your program every four weeks as a minimum. In addition, pure strength training (sets of 1-5 reps with maximal weights and 3-4 minute rest periods) can help you progress to heavier weights during hypertrophy specific training.
NUTRITION IS KEY
If you’re looking to pack on some mass, the perfect training plan can be sabotaged by an insufficient amount of calories. Most average men often need 3,000-4,000 calories per day to build muscle mass. Training is the trigger for growth, but nutrition is the key. Eat every two to three hours and support your muscle growth with sufficient calories from food sources such as complex carbohydrates, protein and healthy fats.
CONSUME ADEQUATE PROTEIN
After intense training protein synthesis is increased for 24-72 hours, which boosts your potential for muscle growth. Without adequate and regular protein intake, muscle growth is impossible. This makes it vital that you consume protein every two to three hours. The latest research suggests consuming around 1.8-2g of protein per kg of body mass each day.
Whey protein should get a special mention because it’s capable of creating a uniquely high level of amino acids in the bloodstream very quickly, which is considered very anabolic. Shakes are good value and an extremely efficient way of consuming high-quality protein, because per gram they often contain much more protein than common high-protein foods.
GROW WHILE YOU SLEEP
Recovery is all-important for anyone who is weight training, and good-quality sleep is integral to building muscle. Slowing the release of protein during sleep may help to promote muscle repair and growth. Chug down the following recipe before going to bed.
Ingredients:
1 scoop Chocolate protein powder
1-2 tbsp Natural peanut / Almond butter
300ml Water
Directions:
Mix in a blender (for a pudding-like consistency, use less water). The digestion of whey protein is slowed by the fat content of the nut butter, slowing the release of amino acids.
ASK THE EXPERT Q&A
Q. I’m always reading about what supplements are best to take and why, but nobody ever tells you when to take them. Can I take all my vitamins and minerals at once? If I wash them down with a protein shake, will they counteract each other?
A. Vitamins and minerals should generally be taken with a meal, so washing them down with a protein shake is fine. Ideally, water soluble vitamins (Vitamins B and C) should be ingested in divided doses as they don’t stay in your system that long. That doesn’t necessarily mean lots of vitamins pills; aim to consume wholefood sources throughout the day. B vitamins can be found in animal foods and grains; Vitamin C in fruit and veg. Many vitamins and minerals are synergistic with one another which is another reason why consuming your vitamin / mineral supplement with food is advantageous.
Q. I am a part-time MMA fighter who is also a full-time student. Although I am training all the time, uni life can get the better of me - especially after a fight or when I know I will not be competing. Ricky Hatton has come under fire lately for drinking inbetween fights, is it really that bad? It’s not like we are alcoholics, but at the same time I don’t want to be the boring one at a party.
A. Ah, the ever-present dilemma of alcohol and sport. Unfortunately, the facts on alcohol don’t paint a pretty picture. Excess alcohol consumption has a host of negative health implications, including being the most prevalent cause of liver malfunction. From a fighter’s perspective, excess alcohol intake can lower hormone levels, reduce protein synthesis (resulting in muscle loss) and impair recovery. Alcohol also has 7kcal for every gram, contrasted with 4kcal for carbohydrate and protein, so in a sport where making weight is vitally important excess alcohol intake isn’t to be recommended.
