Nutrition, Exercise and Creatine in Building Muscle

Introduction

All athletes have the need to increase their weight, and they focus on increasing muscle mass. This can be done is various ways; proper diet, exercise, intake of substances like creatine phosphate and so on. The determination of the correct balance of all three is essential. Anyone looking to increase their weight must first consult a nutritionist or health advisor. The nutritionist will develop an entire plan that includes proper intake of food and suggest an exercise regime. Many sportsmen are advised to use creatine phosphate as there are more benefits associated with the dietary supplement. Football players need to be the most bulky and building muscle mass is a necessity. They need to follow proper guidelines for nutrition.

Discussion

Nutritional Guidelines

Good nutrition is essential for footballers, and they must take a proper diet to ensure they receive the right amount of nutrition. A football player such as David needs to be equipped with a high level of energy. A high level of energy is the result of proper fitness. David must ensure he eats the right foods at the right times. Athletes can be highly successful if they have exceptional skill and dedication, but they require a healthy body. “Human energy systems are governed by the same laws of physics that rule all energy transformations. No substantial evidence is available to disprove the caloric theory. It is still the physical basis for bodyweight control” (Williams, pp. 01-630).

The proper diet of football players consists of six main factors. The first factor is that the diet should be high in energy in order to increase muscle gain. In order to achieve this, a football player like David should eat three meals a day, along with regular snacks. Another factor is that the food should be rich and high in carbohydrates. Foods high in carbohydrates include bread, crackers, muffins, breakfast, pasta, potatoes, fruit and rice. Most of the meals that David eats should comprise of these foods. These foods will help David perform better during exercise and to recover from strenuous training.

Furthermore, the diet should be moderately rich in protein. Foods that are moderately rich in protein include lentils, unsalted nuts, dairy products, poultry, fish, beans and meat. There is a misconception that to gain a lot of muscle, a person should eat high protein foods. However, this is not correct at all. Protein rich foods are not the major source of energy during exercise. A balanced healthy diet consisting of mainly carbohydrates is enough for the amount of protein the body needs. In addition to this, the food must be low in fat. Foods with fat and fatty acids should be avoided on a large scale. Such foods include fatty meats, fast food, margarine, fatty snacks like chips, creamy sauces and fried food.

As all nutritionists will advise, a football player like David should eat a lot of fruits and vegetables. The serving of fruits and vegetables should be at least five servings every day. Fruits and vegetables prevent ...