Get The Scoop On Gains
I used to be 105 lbs, starving myself anorexic because I couldn’t control my environment so I had to ‘obsessive control’ my food. I was barely strong enough to start a workout let alone finish it. Today’s class is on strategies for weight GAIN (umm like whoever has a problem with this should light themselves on fire), focusing primarily on training to optimize lean mass gain (ok yay we all want toned muscles nevermind).
Gaining muscle mass demands consideration of a range of issues, including the overall training program, training status or ‘training age’ of the individual, as well as their genetic profile and dietary intake. Whether an athlete loses or gains muscle mass is a result of the chronic balance between skeletal muscle protein synthesis and breakdown. If the balance is positive (ie. synthesis exceeds breakdown), skeletal muscle hypertrophy will result, whereas skeletal muscle atrophy occurs when chronic protein degredation exceeds synthesis.
Protein turnover is influenced by a number of stimuli, the most powerful of which are nutrient intake and exercise. While both of these factors influence skeletal muscle breakdown, the primary determinant of net muscle protein balance in response to both exercise and nutrition is change in muscle protein synthesis.
To summarize, for efficient weight gain it all boils down to what you eat, and what you do.