Many high school athletes ask how they can "bulk up" to have a chance against bigger and stronger members of their own team or the competition. The basis for gaining muscle begins with a sound strength training program. Empower your athletes with knowledge about the critical components for muscle gain - strength training and calories.

Timing Can Make a Difference

Recent research shows carbohydrate and protein eaten within 30 minutes of a workout is an effective time to restore amino acids and carbohydrate in the muscles, preparing athletes for the next workout. Adding a snack during this window is one way to add the 500 or more additional calories needed daily for a muscle building program.

High Protein Diets and Protein Supplements

Protein supplements or switching to a high protein diet is not effective for athletes who already get enough calories and eat protein foods two to three times daily. Here's why:

• Athletes get enough protein for muscle growth and repair in an average mixed diet.
• Protein from a food or a protein supplement acts the same in the body.
• Extra protein not needed by the body is burned for energy or stored as fat.

Protein is Only Part of the Power

Amino acids are the building blocks of protein. Although protein provides amino acids for promoting muscle growth and recovery from strength training, the most important macronutrient for strength building is carbohydrate.

Although athletes' protein needs are slightly higher than non-athletes', research shows that most athletes can eat enough protein without using additional supplements or following a high-protein diet. Protein is found in meat, poultry, fish, dairy products, eggs, nuts, and dried beans. Foods like turkey sandwiches, crackers and cheese or an energy bar containing 7 to 14 grams of protein are good choices.