Fluid & Nutrition > Gain Muscle Mass
Statistics show that players are getting heavier and more muscular, and in general this trend is not compromising their mobility on the pitch. If you feel that you are too thin and you are also following a progressive strength and power programme, you may want to consider the following:-
Guidelines for Increasing Muscle Mass |
| Ensure that your caloric intake exceeds your caloric expenditure. |
| Focus on gaining muscle mass during the off-season. |
| Gradually increase your protein intake up to 2.2g per kilogram bodyweight. |
| Include periodic phases of hypertrophy strength training (not all year long!), but do not neglect functional drills. Refer to the Strength & Power section for further information on hypertrophy strength training |
| Fitness 4 Sport recommends that you always make dietary changes under the guidance of a professional and consult your GP before you start |
If you need to increase your calorie intake it is often easier to do so with the help of sports supplements such as Cyclone.
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