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Copyright © 2005 Peak Performance. All Rights Reserved.
FAQ #7 How can I put on some muscle to become a more powerful and stronger skater?
In order to increase your muscle mass you have to incorporate some weight training while you increase the amount of food that you eat - otherwise you will put on excess fat. It is the weight training that stimulates your body to use the extra calories from food for muscle building. For a healthy weight gain you should aim for 4-6 pounds of muscle gain a month. To do this you need to do muscular strengthening exercises as well as follow a sport nutrition diet.
GENERAL Muscular Conditioning GUIDELINES
(Adapted from PARmed-X, Prescription for Muscular Conditioning , Canadian Society for Exercise Physiology, www.csep.ca)
Aim for exercises that target all the major muscle groups, including: arms, shoulders, chest, back, abdomen, and upper and lower legs.
- The resistance training program should stress the major muscles of the body with repeated sets of 8-12 rep Max (RM) loads, with relatively short recovery periods between sets and exercises.
- Adequate recovery between training sessions is essential as the effects of resistance training may persist for 5 days or longer.
Nutritional Tips:
- Maintain a well- balanced diet but eat more food you need extra calories to gain muscle mass.
- Eat more frequently. Frequent feeding will help make muscle protein.
- Include food sources of protein with each meal as extra protein may help make muscle protein.
- Refuel with carbohydrate and protein combinations after working out.
|
Food Sources of Protein |
Carbohydrate and Protein Combinations |
Eggs |
Low fat milk, chocolate milk or flavored yogurt |
Milk Products |
Low fat cheese and crackers |
Meat, poultry and fish |
Peanut butter and banana sandwich |
Nuts and seeds |
fruit smoothie |
Natural nut butters |
Spaghetti and meat sauce |
Chick peas, lentils, kidney beans |
Barley, beef and vegetable soup |
Tofu products |
Any legume based soups |
Soy milks |
Humus dip with raw vegetables |
Copyright © 2005 Peak Performance. All Rights Reserved.
