Table of Contents:
Sports dietitian tips for what to eat after a workout sports nutrition recovery
Video taken from the channel: Andrea Holwegner
Best Foods To Build Muscle Mass Fast (Sport Nutrition)
Video taken from the channel: Fitness Health Science
Dietary strategies to attenuate muscle loss during recovery from injury Sports Nutrition
Video taken from the channel: Nestlé Nutrition Institute
How to bulk up like Gareth Bale | Elite sports nutrition
Video taken from the channel: FourFourTwo
SPORTS NUTRITION: FROM SCIENCE TO RECOMMENDATIONS SPONSORED BY GSSI: ANABOLISM, Phillips, S.
Video taken from the channel: ECSS.tv
How to Get Jacked Now: Nutrition, Volume, and Exercises to Build Muscle and Strength
Video taken from the channel: Barbell Shrugged
Does Playing Sports Negatively Impact Muscle Growth?
Video taken from the channel: Sean Nalewanyj
How to Build Muscles With Sports Nutrition Carbohydrate. Carbohydrate is the predominant energy source used during a strength training workout. Stored as glycogen Protein.
All athletes need protein after vigorous exercise. Protein helps repair and rebuild muscle tissue that is Fat. Fat.
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. If you burn more calories than you consume (a negative balance), your body will go.There is a fine art to building muscle or muscle hypertrophy and it requires a multi-pronged approach.
I see clients from all areas of sport, from running to body building, and muscle building is always a requirement – runners need more muscle to make them go faster and body builders need more muscle.The ability to gain muscles increases with age and maturity! So, for those younger athletes, keep working hard and fueling properly and eventually you will see muscle gain. There is NOTHING you can do that is safe or legal to make muscles pop earlier. I would love to work with you and your athlete on the nutrition aspect of this.
A Simple Nutrition Plan for Muscle Gain. If muscle growth is your objective, you know that your workouts are important, but so is your diet. There are so many options out there today and it can be difficult to make a choice or stick to it.
We are going to have a look at a simple nutrition plan for muscle gain that is easy to maintain overtime.Aim to eat around three to six meals a day with 0.4 to 0.5 grams per kilograms of your body weight of protein before and after resistance training for lean muscle mass, according to a May 2014 review of studies in the Journal of the International Society of Sports Nutrition. Each of those meals should also consist of fats and carbohydrates.Whole eggs – A whole egg contains vital nutrients, protein and fats to help build muscle.
Clean lean protein – Aim for 5–8 ounces per meal of high-quality lean protein. Check out these top 10 high protein foods. Broccoli – And other cruciferous vegetables can help with fat loss and have essential nutrients for building muscle.During your bulking phase, it’s recommended to increase your calorie intake by 15%.
For example, if your maintenance calories are 3,000 per day, you.-Use sports drinks or salty items if heavy sweater or hot environment. Example: Fig Newtons, sports drink, English muffin with jam, banana, yogurt, bagel. Practice your plan!How to build muscle (with or without the gym) Strength training using weights or resistance bands at the gym or at home is the obvious way to build and maintain muscle.In addition to teaching you how to gain muscle, this guide will also bust some of the most commonly held myths about muscle building.
So, read on to learn all about the functions of the muscular systems in the body, the myths about how to gain muscle, and some tips on how to gain muscle.For overall health and muscle strength, focus on sources of heart-healthy fats, including extra-virgin olive oil, canola oil, walnuts, pistachios, almonds, avocados and fatty fish such as salmon, halibut, mackerel, sardines and trout.Although no nutrition program will work perfectly for everyone, certain basic nutrition principles are universal when you’re trying to achieve fat loss while building muscle. Here’s a helpful look at some of the best nutrition principles that you can immediately implement into your life to begin seeing big muscle gains while losing excess fat.Aim to eat a minimum of 1.6g of protein per kilogram of body weight per day.
Great protein options include tofu, quinoa, tempeh, seitan, eggs, dairy products, pulses, legumes, whole grains, nuts.As for the Olimp Sport Nutrition brand, it is Gain Bolic 6000, which provides more than 375 calories in each serving and the necessary nutrients of a daily diet. A combination of complete proteins with different absorption times, two forms of carbohydrates, creatine, taurine and MCT oil will make building muscle mass much easier!
List of related literature:
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from Netter’s Sports Medicine E-Book |
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from The Biophysical Foundations of Human Movement |
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from Essentials of Exercise & Sport Nutrition: Science to Practice |
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from Natural Bodybuilding |
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from Fitness for Life: Middle School-2nd Edition |
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from Nancy Clark’s Sports Nutrition Guidebook |
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from Chris Beat Cancer: A Comprehensive Plan for Healing Naturally |
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from Advanced Sports Nutrition |
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from The Active Female: Health Issues Throughout the Lifespan |
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from Handbook of Nutrition and Diet |
36 comments
great vid! but does weight training impact the growth and development of male adolescents??? PLS HELP
I would totally agree in every point you said, Sean. But if recovery would be the point here, and I train full body routines 3 times a week (M-W-F), is it still productive for me playing a bit strenuous basketball on my rest days (Tue-Thu-Sat)? Would that negatively affect my recovery?
is it ok that in the morning i do workout and in the afternoon i do play asketball?. i always do this routine everyday.
In this case what do you recommend,full body workouts or body splits?
Buddy if I am a Veg then what should I intake in protein….
Sean I had purchased your muscle gain truth program way back in 2007. Helped me gain a good 20lb back then!:) Sadly, the email address I used then is out of service now, so I have lost most of my resources. Is there any way I can get them again? You can search my name (in your email), I had emailed you with a “palm injury” question (when you were supporting buyers one-on-one for a few weeks). So, can you help?
Hey Sean not sure if it’s video worthy but I was curious about a mini cut? I’m on a small calorie surplus again after not count for a while and have been working out for almost 9 months. I’ve put on maybe 10ish pounds of muscle. I’m a senior in high school so Naturally were having a swim party next week. Not sure if I should just be in a calorie deficit or eat certain meals to appear leaner. Any tips?
Great advice brother! I play sports and find it helps with my performance in the gym. Just make sure my recovery and nutrition is on point!
Hi Sean, big fan of your videos, and articles over the years. Could I ask, what’s your opinion on trying to lose fat without weight lifting? Is it possible to do it in a healthy manner? The thing is, in addition to three weightlifting sessions per week, I also do a lot of swimming, and my job requires quite a lot of manual lifting etc, so I find that my upper body in particular often feels overworked. I’m reluctant to give up the swimming, and the exertion at work can’t be helped, so I’m just curious; if I were to stop lifting, at least temporarily, is there still a solid way to reduce bodyfat? I’m eating at a 500 calorie deficit at the minute, maybe if i were to reduce that deficit?
Dorian and Ron Coleman was Crazyyy strong just watch the Blood & Guts video and yes Big Ron video unreal
Yea Its almost guaranteed to lose a decent amount of gains during wrestling season
During wrestling season I have practice 8 times a week,with 1 double practice day. It’s good for my cardio but is lose mass, cause my strength training suffers
Dude, I live 20 minutes from there! You guys still in town?!
Yes playing sports literally fucks muscle. I play college football and have literally no time to do body building workouts. I literally had an insane looking body before the season and now it’s almost gone. I feel like quitting football a lot of the time just because i hate the way my body looks now.
sean do u think dumbell side bends r effective for obliques,im hearing mixed opinions on this and i want to improve my obliques to be more agile while playing soccer
I have this dilemma with a sport i love, which training are two times a week almost 1-2 hours past my regular sleep time. I feel like i have to sacrifice my wellbeing the next day and im not sure if it´s worth it. Thinking about being more casual with earlier times that won´t interfere with my sleep.. I feel like i should prioritize sleep yet i do really like the challenge of the sport. Thoughts about this?
Sean can you please advise on body building with a physical job. Is low volume high intensity approach better or something like push pull 4-5 times a week will be better. Been training for 2 years but not much in terms of gains.Muscle mass could have been more thanks to improper recovery as you stated in video due to constant stress.
Is counting calories and eating clean enough. For leaning out and maintain muscle?
great video…. its hard to do both play sports and build muscle at the same time. its almost impossible…if your playing soccer / basketball/ or other high aerobic sports its hard. cardio eats up calories and its hard to maintain. but you still can look lean and good without being big and bulky… athletes dont need to be super big and strong.. they need to be lean and fast. well that depends on what sport your playing…. I dont like how you say reduce sports… well an opinion… it depends on the person… Great vid Sean. Ive been waiting for a fitness youtuber to come out with a vid exactly on this topic.! Great stuff Keep it UP.
Bro I had 3 hours of wrestling practice a day 6 days a week. I made gains during the season, but they were newbie gains.
Man I would have loved to been around when you guys were around? Catawba Valley CrossFit is awesome place you should try to visit when you are in Hickory! Love to come by and get a chance to meet and talk to Travis I didn’t realize that you actually did some training at Chesters gym years ago as I did as well!
you’re the only one i see talkin about this man and i’ve been searching for this kind of topic for months, thanks a lot
I am playing competitive basketball and what I come to realize is creating a caloric deficit does not work while weight lifting as well. Get great sleep, eat a slight surplus (even 100-150 might be enough), and decrease the intensity and volume of weight training.
Layne is a douche. Bart Kay would mop the floor with Layne.
Does anyone have advice about swimming while lifting?? Swimming uses both lower and upper body and burns lots of calories. Please Help!
I never played any sports growing up. Al I did was lifting. Been lifting for almost 3 years. Didn’t really do any cardio too which was bad. I signed up for a spartan race and I died!!
Playing badminton will kill chest gains? Or loose chest muscles?
Pls reply
sugar is garbage… theres really no reason to eat that garbage… maybe cuz bang is a sponsor?. that company is the epitome of garbage social-media culture… its really the bottom of the barrel regarding humanity
My goal was 75kg n i succeeded it… Now I wana play basketball for my collage. How can i maintain those gains… Please help
you say baseball 2x a week will not have an effect, but what about baseball about 2 hours a day, 6 days a week?
Sports kind of build muscle especially football because they liftweights so it won’t negatively affect muscle growth that bad
The is a good no BS channel. But when I go to the site to buy the programme, I have to sit through an annoying BS marketing video/landing page.
I believe it doesn’t because after playing sports your body is More Built and Toned especially if you Play Football
keep up the good work! this channel and espacially you helped me a lot with my eating habits
Great tips! One question though: With all these activities going on how do I know whether I recover enough? For example are there clear signs when your recovery is not sufficient?
why isn’t pasta in the carbohydrates? I thought it was one of the best carbs for performance and weight gain