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Five Ways To Eat And Train Like A Professional Athlete

Five Ways To Eat And Train Like A Professional Athlete

It takes more than the myth of natural talent to reach the summit of the sporting stratosphere. We exist in a generation where performance levels continue to elevate, records persistently being shattered and the annals of sporting history rewritten incessantly. Many of us watch in awe and marvel at the incredible exploits of these individuals, but what is it that separates them from the chasing pack?

Beyond a shadow of a doubt, these superhumans of sport are no ordinary beasts – their dedication is unrivaled and their desire to succeed is as intense as the training regimes they put themselves through, day after day, week after week for an entire season. After all, these are the sacrifices and prices you have to pay if you want to be the very best athlete.

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Naturally we are all inspired by our sporting heroes, but there is no universal approach or routine for world-class athletes to live and die by. Their training programme is structured around many different facets including their sport, body type and age, but by following and implementing these five methods into your schedule – you too can train and eat like a champion.

1. Increase Your Intensity

A real energy sapper. High intensity workouts will push your body to the limit and generate superior improvements in fitness far quicker than a typical steady-state cardio workout. Repeated shorts burst of frenetic and furious exercise followed by bouts of less intense movements or even complete rest will prove to be an efficient way of burning more fat and increasing your metabolism.

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These are just two of the many benefits associated with pushing yourself hard into the anaerobic zone by using this simple concept which is scientifically proven to produce extreme results.

2. Progressive Overload

It is commonplace for individuals to be rhythmic and monotonous in their workouts, but you have to be relentless in your quest to ensure your performance level refrains from plateauing. Try to increase and vary the workload involved during your sessions to force your body to make changes in an environment outside of its comfort zone. This can be done through heightening the demands on your body such as lifting the same weight for more reps or raising your top speed when cycling.

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Keeping your body guessing by changing your routine will ensure you continue to see results even after months of consistent training.

3. Avoid Undernourishment

Theoretically the logical line of attack to lose weight is simply to avoid calories, but this hypothesis is counterproductive. The very best athletes will eat little and often to ensure they stay fueled and avoid fatigue, whilst still being able to apply themselves thoroughly during their workout.

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Rigorously restricting your calories means that your body will find it difficult to hold onto every calorie because you’re eating schedule is so insubstantial. This mode of starvation will mean more energy in, less out and all your hard work exercising will be in vain.

4. Stay Hydrated

Many of us fail to stay hydrated when competing and instead look to caffeine to stimulate our performance levels. However, drinks such as coffee can often dehydrate you due to the excessive caffeine content. Regular intakes of water throughout the day will keep you hydrated and your muscles lubricated, so after your workout it is more straightforward process to replace what you’ve lost. Try to aim for two liters a day.

5. Recovery

This overlooked component is a vital part of a top athlete’s life on a day-to-day basis and involves strict discipline ranging from applying ice to sore muscles to getting sufficient sleep to making certain their body has time to recuperate. It is imperative that you cool down properly and consume a high-protein meal or snack within half an hour of completing your regime to help increase the impact of your exercise. This will prevent your body from using its own muscle tissue for energy and help advance muscle synthesis.

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Jess Melia

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Last Updated on November 11, 2018

How to Gain Muscle Fast (The Healthy And Natural Way)

How to Gain Muscle Fast (The Healthy And Natural Way)

There’s a common misconception that building muscle occurs entirely in the gym from exercise and lifting weights. In this article, we are going to debunk this notion that weight lifting and gym exercise yields 100%, or even 90% for that matter, of muscle building results.

So how to gain muscle fast in a healthy way?

Yes working-out is a critical aspect of developing muscle, however it should not be the focal point. Building muscle occurs primarily outside of the gym by way of diet/eating habits, and sleep regimen.

How Is Muscle Developed?

Muscle is developed from damaging the tissue during exercise, and facilitating the most optimal circumstances for repair and growth of those same tissues. This means you will not only need to exercise, but you should focus on carbohydrates around your exercises, and adequate rest and recovery between workouts.

If your focus is building muscle and not losing weight, focusing on a high-carb diet with carb loading around the workout days will yield great results. Yes, you absolutely can lose fat and build muscle following a low-carb diet, but you’ll make faster progress if you follow a high-carb diet instead. Now don’t take that as a green-light to stuff your face with pasta, bread, and all sorts of other carb-heavy foods.

Let’s examine Glycogen – a multibranched polysaccharide of glucose that serves as a form of energy storage in humans. Muscle glycogen is a form of carbohydrate that’s stored in your muscles and liver. Glycogen is the primary source of fuel during exercise, and low glycogen levels decreases your ability to gain strength and muscle. The best way to maintain high levels of muscle glycogen is to eat a high-carb diet, with around 1 to 3 grams of carbs per pound of body weight.

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The time of ingestion of a carbohydrate supplement on muscle glycogen storage post exercise was examined in a study with twelve male cyclists that exercised continuously for 70 min on a cycle ergometer at 68% VO2max, interrupted by six 2-min intervals at 88% VO2max, on two separate occasions. The results suggest that delaying the ingestion of a carbohydrate supplement post-exercise will result in a reduced rate of muscle glycogen storage.

How to Gain Muscle Fast?

If you want to gain muscle as quickly, safely and efficiently as possible, then you want high muscle glycogen levels. Here’s a few effective approaches to building muscle:

Muscle Growth and Glycogen Levels

The primary driver of gaining muscle and its growth is progressive tension overload, which involves exposing your muscles to increasingly greater levels of tension over time. The most effective way to achieve this is to get as strong as possible on heavy compound lifts (squat, bench press, deadlift, over head press, bent over barbell rows..etc).

When you keep glycogen levels high, you’re going to gain strength faster, which means gaining muscle faster, too. Having higher levels of muscle glycogen will more than likely help you build muscle faster.

Maintaining high muscle glycogen levels also improves post-workout genetic signaling relating to muscle growth and repair.

Muscle Recovery and Glycogen Levels

Not only do higher muscle glycogen levels yield quicker strength gains, it will also improve recovery between workouts.

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On the contrary, low muscle glycogen levels are associated with overtraining, and even increasingly popular low-carb diets, which deplete muscle glycogen. Low glycogen levels also increase cortisol and reduce testosterone levels in athletes, which is a key component needed for building muscle.

Those on a low-carb diets also have reduced insulin levels. Insulin, in addition to helping store nutrients, also has powerful anti-catabolic properties. Basically insulin decreases the rate at which muscle proteins are broken down, which in turn creates a more anabolic environment conducive to muscle growth and development.

Intermittent Fasting (“IF”) and Testosterone

Fasting is not just a beneficial way to manage your weight, caloric intake, and start shredding as I have indicated in previous articles. Some research shows that fasting can be a source of strength enhancement and increases in testosterone stimulation.

As humans age metabolism slows and testosterone production decreases, this simply means that the body will no longer be able to work as efficiently as it did in earlier years. This is one of the primary reasons why you should take more care to your diet.

Research has shown that intermittent fasting can enhance the ability to secrete growth hormone in the body.[1] This is one of the primary reasons why IF is one of the preferred dietary habits of bodybuilders and strength athletes such as myself, whom will utilize an approach that emphasizes fasting phases (2 of 7 days of the week for example).

Research has also shown that IF can increase the bodies ability to signal luteinizing hormone.[2] In non-obese men, an intermittent fasting testosterone study showed that IF increased LH (luteinizing hormone – a testosterone precursor hormone) up to 67% and overall testosterone 180%.

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Luteinizing hormone is one that works in both men and women to enhance our ability to be sexually active and productive. In women, luteinizing hormone can trigger ovulation, and in men, works to stimulate testosterone.

Intermittent fasting also increases levels of a hormone called adiponectin. This increase in adiponectin during the fast helps improve insulin sensitivity. Adiponectin is so effective, in fact, that it’s been shown to reverse insulin resistance in mice.

Gaining Muscle and Macro Nutrients – Protein!

Something that absolutely cannot go overlooked is the protein consumption. Personally, I believe protein should be primarily consumed in food, however if looking to gain muscle, it can often be quite difficult to hit daily macro nutrient requirements.

If one is to build muscle consistently a general rule of thumb is to aim for 1-1.5grams of protein per pound of body weight on a daily basis. So as a 200lb man I would be needing to consume 200grams – 250grams of protein per day. I would aim for the higher consumption on days when very active and training.

As I’m sure you’re aware, it can often be quite difficult to consume that much protein, especially in food! It’s in these cases where supplementing protein isn’t a bad idea and I have discussed in great detail the different types of protein in previous articles.

Generally speaking, I lean towards Whey Protein Isolate, or non-dairy options such as Hemp Protein, or Pea Protein. As of late I have been waking up every morning and consuming one scoop of Hydrolyzed Collagen Protein Bovines from grass-fed beef. Collagen peptides are highly bioavailable and act as building blocks; renewing bodily tissues such as skin, bones and joints.[3]

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Collagen peptides may act as a messenger to the cells and trigger the synthesis and reorganization of new collagen fibers, thereby supporting tissue structure. Consuming protein such as Collagen in the morning is beneficial as the stomachs acids are needed to optimally break-down and absorb protein.

Though this has been a topic of great debate, I also firmly believe adequate carbohydrates are required to build muscle, especially if you are exercising/training often. With all the low-carb movements floating around the internet, there’s lots of misinformation. Muscle-building requires energy which is typically through an increased intake of carbohydrates.

Yes to gain mass, you have to ensure you’re consuming enough protein to rebuild muscle tissue damaged from training; but also consider carbohydrates because gaining size requires filling your muscles with glycogen as we discussed earlier in this article.

Conclusion

If you’re serious about gaining muscle fast the healthy way, it requires commitment and consistency. You will need to exercise and I highly suggest you download MyFitnessPal to track progress, set goals, and maintain diet.

It’s also motivational because you can find like-minded people in the fitness community, or encourage your friends to download the app as well and follow each other. I personally did this when I was losing weight and gaining muscle, and it was a blast to see my own progress and that of people I care about.

As always I’m not just here to write about the steps you need to take, I’m also here to help! You can message me anytime or email me with any questions you may have. I’m more than happy to assist with your muscle building and weight loss goals!

Featured photo credit: Arthur Edelman via how to gain muscle fast

Reference

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