Should youth athletes try to get bigger?

When it comes to our young athletes, it’s natural to want the best for them, especially when it comes to their performance on the field or court. One common belief is that increasing muscle mass is the key to unlocking their full potential. It’s an idea that’s easy to visualize and seems logical – after all, more muscle should mean more strength and power, right?

However, the truth is more nuanced. While muscle mass can certainly play a role in performance, it’s not always the answer. Sometimes, focusing solely on gaining muscle can lead us down the wrong path, especially if we overlook the underlying issues that may be holding our athletes back.

Instead of assuming that muscle gain is the solution, it’s important to take a step back and consider the bigger picture. What are the specific challenges that your athlete is facing? Is it a lack of strength, or is there something else at play? By digging deeper and understanding the root cause of their performance issues, we can better tailor our approach to help them succeed.

If weight gain is the goal, here are some important nutrition tips for athletes aiming to build muscle mass:

• Protein: Aim for 1 gram per pound of body weight. Protein is crucial for muscle repair and growth, regardless of whether you’re training for size or not.
• Carbohydrates: Consume 2-3 fists of carbohydrates per meal. Foods like potatoes, rice, beans, and pasta provide the energy needed for intense training sessions.
• Vegetables: Ensure you’re getting enough fruits and vegetables to support your immune system, which can be compromised during intense training periods.
• Healthy Fats: While not directly related to gaining weight, healthy fats are essential for overall health, especially in young athletes.
• Training Intensity: without enough intensity, muscles don’t get the stimulus they need to grow. Sets should be performed close to failure to stimulate muscle growth. 
• Sleep! Once the muscles get the stimulation they need to grow, they need to recover from that stimulus. Sleep is the time that your body recovers and adapts to the stress from training.

Gaining weight effectively is a straightforward process: train hard and eat a lot. If you’re not seeing weight gain, you likely need to increase your food intake. It’s crucial to monitor progress and adjust your diet accordingly. Even if you think you’re eating a lot, if the scale isn’t moving, you need to eat more.

Building muscle mass won’t happen by accident: it requires a focused approach to nutrition and training. By prioritizing protein intake, consuming adequate carbohydrates, and ensuring overall nutritional balance, athletes can support their muscle-building goals while enhancing their performance on the field or court.