At the beginning of the new year, many competitions have gone through a short break and entered the preparation phase for the next season. Building a foundation for a body that can compete throughout the year is one of the issues that must be addressed from now until the spring game season. Therefore, a special feature on weight control, which is indispensable for building the foundation of the body. Realize your ideal body and improve your performance!
Table of contentsPractical weight control
During the season, you want to prioritize training for the game and recovery from fatigue after the game rather than building your body. Therefore, during the preparatory period to strengthen the basic physical strength from the end of the off, let's solidify the base of the body that can compete throughout the year.
[Increase] Increased intake and efficient muscle synthesis
Main competitions▶︎▶︎ Weight class, explosive type, mixed type, weight class that wants to increase muscle mass, Athletes in ball sports, etc.
![Body building in winter creates performance ！Weight control strategy 2 [asked by a nutrition professional] Also check!!Body building in winter produces performance!Weight control strategy 1 [ask by a nutrition professional]](https://website-google-hk.oss-cn-hongkong.aliyuncs.com/drawing/article_results_9/2022/3/24/a361ccf9e7a36b398296634b342efcdb_1.jpeg "Body building in winter enhances performance")
The ideal pace is to increase 1 kg per month.It takes 8 to 12 weeks to achieve the goal.As a major premise, increasing muscle mass cannot be achieved by diet alone. At the same time as training for muscle hypertrophy, take in energy from food without excess or deficiency. A good rule of thumb is to increase your weight by no more than 1kg per month, and make a plan to reach your goal in 8-12 weeks. It takes a long time to build muscle, so take your time.
It is important to know the appropriate amount to increase the amount of energy intake to increase the body size and to prevent excess body fat. The Dietetic Association of America recommends +400 to 500 kcal for men, +300 to 400 kcal for women, and up to 1000 kcal for those who have trouble gaining weight or muscle mass.
If you eat dinner late at night, adding more protein side dishes is counterproductive. It is not properly digested by the time you go to bed, causing light sleep and heavy stomach. As a result, you will not have an appetite in the morning, and your daily intake of food and protein will decrease. It's better to combine protein with carbs and have a solid breakfast. If you can't seem to get enough of it, start with snacks that are easy to swallow, such as banana + yogurt, rice with egg and natto, and gradually increase the amount of food you eat.
It is necessary to increase the amount of energy intake per day to increase muscle mass. But if he can't digest and absorb well by increasing the amount of food per meal, it doesn't make sense. In such a case, let's combine supplements. Dividing the required amount of energy into 5 to 7 meals a day, consisting of 3 meals and complementary meals, will reduce the burden on the internal organs and ensure proper digestion and absorption.
① Before morning training / Yogurt and banana (complementary meal) ② After morning training / Morning set meal at school cafeteria (breakfast) ③ After 1st period / Castella and milk (complementary meal) ④ Lunch / High-energy fried chicken set meal (lunch) ⑤ Before evening training/bread and orange juice (complementary meal) ⑥After practice/rice balls and protein (complementary meal) ⑦After returning home/low-fat grilled fish set meal (dinner) Effective for increasing volume and weight!
If you are not able to build muscle or lose weight even if you drink protein, you may not be getting the amount of energy you need in the first place. "You can get a lot of energy with a small amount", eating too much fatty foods such as fried foods and sweet foods, and losing your nutritional balance is also a negative for building your body.
Also, even if you actually think you are eating, there are many cases where you say, ``I'm busy in the morning, so I skipped breakfast,'' or ``I'm tired at night, so I only eat a small amount.'' Once, review whether the balance of energy balance is positive or not, how much you eat, and what you eat.
When aiming to increase muscle mass, the amount of protein required per day is about 2g per 1kg of body weight. For example, if you weigh 70kg, you need 140g. Eating protein in portions rather than all at once increases the rate of muscle synthesis. Try to eat as evenly as possible with three servings of protein plus supplements.
In addition, muscle gain comes true only when various nutrients work. Take the required amount as evenly as possible in your daily diet, and take the carbohydrates, vitamins, and minerals necessary for muscle synthesis together.
[Decrease] Aiming to increase consumption and decrease intake "Chiritsumo Operation
Main competitions▶︎▶ Endurance, aesthetic, and scoring competitions where you want to lose fat while maintaining muscle mass players, etc.
Different from gaining weight, weight loss can be achieved steadily if you control the amount of food you eat and consume energy through club activities and daily activities. Don't get caught up in seemingly short-term weight loss methods, such as strict diets and fasting, as they reduce muscle mass and pose health risks.
The amount of energy per 1 kg of body fat is 7500 kcal. For example, if you eat -250 kcal a day, you will lose 2 kg in 2 months, and you will gradually lose energy from exercise, food, and drinks. Although it is an appropriate weight loss plan, the American College of Sports Medicine recommends that the amount of energy intake is -250 to 500 kcal per day than usual, and the weight is reduced over 3 to 6 weeks.
Always drink only low-energy drinks. When the amount of training is small and the amount of perspiration is small, it is OK to drink water or barley tea instead of sports drinks. Switch to a sports drink during long, high-intensity workouts or when you're running out of energy. By simply changing the contents of the “just a sip” that you unknowingly drank every day, you can significantly reduce the amount of energy you consume.
When cutting the amount of sugar, the theory is to "reduce from sweets" in the order of reduction. "I want to eat sweets, so I eat less rice" is NG. If you really want to eat sweets, do so after eating rice. Decide how much to eat based on how much you eat each day.
The dietary fiber contained in grains, vegetables, mushrooms, and seaweeds suppresses the absorption of excess fat and sugar, so be sure to eat plenty of them. In order to reduce energy consumption, rather than reducing grains that contain dietary fiber, start with small amounts of high-energy fat. However, it is NG to reduce the intake of fat to zero. Lipids are also necessary for the production of hormones and for enhancing the absorption of fat-soluble vitamins. Try to avoid it as much as possible by switching to low-fat protein sources and reducing the frequency of eating fried foods.
Ms. Maki Shibasaki [Administrative dietitian] Became a sports nutritionist after giving dietary advice to competitive swimmers aiming for the Atlanta Olympics. Currently involved in nutrition support for various sports, from juniors to top athletes. In London, he was in charge of nutritional support for the Japanese national swimming and men's judo teams.
*Posted in "Athlete Vision #24" issued on January 15, 2022 / This article is information at the time of the interview.