You can read the importance of nutrition in athletes and practical suggestions to increase muscle mass. The exercise you may be doing to protect your health, shape your body, increase your muscle mass, you may be doing a sport as an amateur or professional. Whatever your reason or purpose for doing sports, you have to pay attention to your diet. In order to get the answers suitable for your purpose, you can get results when you fulfill the appropriate nutritional conditions to lose weight, increase your muscle mass, increase your athletic performance, and increase your endurance. A high level of performance can be achieved by increasing the effectiveness of training with adequate nutrition and fluid consumption.
Scientific research shows us that; the ideal weight gain of the athlete should be between 300-600 grams per week. Below or above this value are not accepted values. Giving more food than it needs will also return to the body as fat.
To gain muscle mass.
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You should also meet your daily fat needs. Fats play an important role in our bodies. When the fat ratio is taken at the desired levels, it increases the secretion of testosterone hormone and this affects the amount of muscle.
Our daily protein requirement is approximately 1-1.2 g/kg. This level can be deliberately increased to 1.5-2 g/kg in order to increase muscle building.
Carbohydrate nutrient found in foods such as fruits, vegetables, cereals, legumes, etc. is necessary for the energy, regeneration, and development of the muscles.
Eating an adequate, balanced, and varied diet before, during, and after exercise will make it easier for you to achieve the results of your exercise.
Good sleep is also necessary for muscle rest and development. An adult needs to sleep 6-8 hours a day.
Exercise – pre-workout nutrition:
The main purpose of exercise-pre-training nutrition; preventing hunger, providing the necessary fluid, and providing the additional energy needed during competition/training. That’s why exercise/training should not be done on an empty stomach! Since each individual’s gastric emptying time is different, the main meal should be consumed 2-3 hours before exercise/training.
Exercise – nutrition during training:
Food consumption is generally not recommended during this period, except for those who do long-term exercise/training. It is recommended to consume 0.7 grams of carbohydrates per kilogram per hour for prolonged exercise/training. IOC (International Olympic Committee) Small snacks in competitions lasting 45-75 minutes, 30-60 grams of carbohydrate consumption per hour in stop-start competitions lasting 1-2.5 hours (for example, football), 90 grams of carbohydrate per hour in competitions exceeding 2.5-3 hours recommend consumption. Fluid consumption is also important during long-term exercise/training or competitions.
Exercise – post-workout nutrition:
It is important to replenish the glycogen stores that are empty during exercise/training. Consumption of carbohydrates in the first 2 hours after exercise/training ensures that the empty stores are filled more quickly and easily. Carbohydrate consumption should be started immediately after exercise/training. ISSN (international society for sports nutrition) recommends the consumption of 1 gram of protein for every 3-4 grams of carbohydrates or the consumption of 0.2- 0.5 grams of protein per kilogram. It is recommended to include 6-20 grams of essential amino acids in proteins.
Protein consumption recommendations of individuals who do anaerobic exercise / training (especially bodybuilding-muscle gain) are slightly higher than those who do other exercises. 1.2-2.2 grams of protein per kilogram is recommended for those who do anaerobic exercise, in order to gain muscle.
Fluid consumption:
Although it varies according to the amount of muscle in our body, there is approximately 55-75% water. Although fluid loss affects performance, it is vital. Therefore, no fluid restriction is applied before, during, or after exercise. Especially in hot weather and outdoor exercises, fluid is even more important.
The recommendations of the “American college of sports medicine” is as follows:
Weigh yourself before and after exercise, drink two glasses of water for every pound lost.
Exercise – do not limit fluid consumption before and after training
Drink 1-2 glasses of water two hours before exercise-training
Drink a tea glass – 1 glass of liquid just before exercise training.
Drink at least one tea glass of fluid every 15-20 minutes during exercise training.
