Nutrition for muscle strength and growth
Softball is a sport that affords HUGE diversity in the physical characteristics that make a successful softball athletes. Once thing ALL softball athletes do have in common though, is the benefit that can be gained by increasing their lean muscle mass & Strength. There are a range of factors contributing to this;
- Genetics
- Dietary intake
- The design of the resistance training program
- The conditioning effects of softball training and games
To increase lean muscle tissue, athletes will need to consistently follow a well-designed resistance training program and consume a diet providing slightly more energy than is being expended on a daily basis. While everyone’s daily energy needs are different, the total increase in energy intake to aim for in order to build muscle will usually start around 2000-4000 kilojoules per day ( or 500-1000 calories).
The nutrients we usually concentrate on when increasing energy intake are protein and carbohydrate rich food sources.
Eating regularly during the day (e.g. 3 meals and 2-3 snacks) is a practical way to achieve the daily requirements, and there is evidence to show that including protein at regular intervals throughout the day can assist with the process of muscle protein synthesis (building). The nutrients we usually concentrate on when increasing energy intake are protein and carbohydrate rich food sources.
Protein needs for increasing muscle mass
Most athlete do a reasonably good job of achieving their daily protein needs. For those wishing to increase lean mass, an intake of protein 1.5-2.0g/kg is usually prescribed by Sports Dietitians. Assuming the daily total is met, then the timing and frequency of protein is important for optimising lean mass gains.
Nutrition for muscle gain summary
- Eat enough. You cannot support muscle growth in an energy deficit
- Eat enough Protein. Aim for 1.5-2.0g protein/kg each day, spread out over 3 meals and 2-3 snacks
- Eat Regularly throughout the day. Aim for 5 x meals/snacks where a minimum of 10-20g protein is achieved at snacks and
- Eat strategically around training. A light carbohydrate focussed snack (+/- some protein) before weights sessions and adequate protein and carbohydrates after sessions (Aim for 0.5-1g carbohydrate/kg and 20-30g protein in recovery).
WHOLE FOOD RECOVERY & MEAL PLANNING
If you can get to a “real food/whole food” meal within around 60mins of finishing your resistance weights training, you can use a combination of plant and animal-based protein foods and nourishing carbohydrates to meet your protein recovery requirements. While safe protein supplements can are a convenient option, whole foods typically contain higher amounts of vitamins, minerals and other nutrients that can help with recovery, reduce inflammation and protect immunity. Using whole foods, timed strategically and in optimal amounts across the day should be the goal for softball athletes.
Each of the options in the guide below supplies about 20-30g protein. Including meals and snacks that contain 20-30g of protein across the day, will fulfil your recovery needs, and also maximise your muscle growth and maintenance potential.
Most female athletes would benefit from choosing 1 x Breakfast + 2 x Main meals and 1 x Snack from the list below spread out over the course of the day. These frequent “hits” of 20-30g protein throughout the day, further aids recovery and repair, and importantly, stimulate muscle protein synthesis.