03-08 Gain Muscle
5 Tips to Gain Muscle for Both Genders!
by Dawn Weatherwax RD, CSSD, LD, ATC, CSCS
Having enough muscle is important for health and performance. After age 30 both men and women will lose 1-2 pounds of muscle a year if they don’t maintain it!!!! Each pound of muscle burns any where from 50-80 calories a day! Most people do not lift weights or partake in any activity that maintains their current lean weight status. If you are limited with time you only have to commit to a 30-40 min overall body resistant workout to maintain your current status. Whether you are an athlete who wants to gain lean weight or someone who is trying to get your old body shape back these nutrition tips will help you be more effective!
- Eat within an hour you wake up in the morning
- Eat every 2-4 hours
- Eat 14-30grams of protein every 2-4 hours (females 14-24g/males 20-30g)
- Eat at least 6-10grams of protein and 30-60grams of carbohydrates within 30 minutes of a hard weight training session
- Drink at least half your weight in non caloric fluid ounces a day
My name is Devin Beasley and I’m a sophomore point guard at Conner High School in Hebron, Kentucky. I’ve been playing basketball since I was 4 years old and the sport has become a passion for me!
I knew last year the varsity basketball team was counting on me to play the point this year so I knew I had to get stronger, faster and gain some weight so I wouldn’t get pushed around by older opponents. I was given the names of a physical trainer and a nutritionist (Dawn) by a friend and former Xavier standout girls basketball player.
I first saw Dawn in June of 2007. I carried 102 lbs on a slender 5’6” frame. Dawn explained the program to my mother and me and gave me encouragement to eat the right foods and drink the right liquids. She also put me in the “Bod Pod” which measures the amount of body fat I was carrying.
Dawn also gave me advice on how to hydrate my body properly before, during and after games so I could play at my peak level of performance for the entire game!
During the summer I was working out with a physical trainer two days a week, visiting Dawn regularly and eating all the right things (including my 5 freebies per week which usually consisted of my favorite ice cream, Chocolate Chip Cookie Dough). By late summer, I could feel myself getting stronger and my weight started to climb.
When basketball season started, I jumped on the scales again and discovered that I had gained 10 pounds! With another visit to the Bod Pod, Dawn figured out that 8 ½ of those pounds were lean muscle! I couldn’t have been happier! I not only was stronger and faster, but I had put on enough muscle to be able to play at the varsity level without getting pushed around! Our team is doing extremely well and I owe some of that success to Dawn for encouraging me to eat right and to stay properly hydrated!
I can’t thank her enough and my plans are to work with Dawn again during the off-season to add some additional lean weight.
Love Starts in the Kitchen!™
By: Rita Nader Heikenfeld, CCP, CMH Macy's Regional Culinary Professional, Syndicated Columnist Community Press, and Certified Modern Herbalist www.Abouteating.com
HONEY APRICOT POWER BAR!
Great Post workout snack for athletes or workouts lasting longer than 2 hours.
Preheat oven to 350 degrees Pour oatmeal, soy nuts, and nuts onto cookie sheet. Bake 10 minutes. Set aside. Combine margarine, brown sugar, honey, and cinnamon in large pan. Cook over medium heat until mixture boils. Our toasted oat mixture, apricots, milk powder, wheat germ, and corn cereal into honey mixture. Blend. Pour into foil-lined and sprayed 8x8 pan. Press mixture cools remove foil and cut into 24 bars. Serving size: 1 bar
Calories:220; 6g protein and 40g of carbohydrates
- 2 1/4 cups Weight Control or Kashi Oatmeal
- ½ cup chopped soy nuts
- ¼ cup chopped nuts
- ¼ cup light tub margarine, 4.5g fat per tsp
- ¼ cup packed splenda brown sugar
- ¼ cup honey, malt, or rice syrup
- 1 ½ tsp cinnamon
- ½ cup dry nonfat milk powder
- 1 TB wheat germ
- 1 cup corn cereal squares, crushed
Great Post workout snack for non athletes and athletes
- 1 cup plain yogurt
- 1 scoop vanilla protein powder
- 1 cup fresh berries of choice
Mix and stir. Serves 1
Calories; 230; 16-20g protein (pending on protein powder) and 27g carbohydrates
• Janet Bohné has been working with the Health Leadership Institute for Faith Based Organizations on a pilot Challenge program. The Challenge is to empower African American church communities to improve physical activity and make healthy nutritional choices. This organization is sponsored by the Center for Closing the Health Gap.
• Dawn Weatherwax wrote an article for In-Touch Magazine on Organic Foods Feb 08’.
• Dawn Weatherwax spoke to Anderson HS Football program in Feb 08’ on Fueling for the Competitive Edge.
• Dawn Weatherwax was on Fox 19 Morning News on March 18th, 2008 featuring her CoAuthored book “The Official Snack Guide for Beleaguered Sports Parents”.
• Dawn Weatherwax spoke at the 14th Annual Sports Medicine Symposium for The Health Care Professional on Fueling for the High School Athlete in March 08’.
• Dawn Weatherwax spoke to GE’s fitness group on Nutritional techniques for 5K/Marathon Training on March 21st 08’.
• Dawn Weatherwax spoke at the 12th Annual Northeast Ohio Strength Clinic on Body Composition and its Affects on the Sports Performance Spectrum in March 08’.
• Dawn Weatherwax was quoted by Paula Hunt with San Antonio Express- News on the impact Alcohol has on Performance in March 08’.
Interested in staying up-to-date on Sports Nutrition? SN2G.com publishes frequent eNewsletters that provide useful information for everyone from pro athletes to soccer moms.