Paper Example on Gain Muscle Mass: Andrew's Dietary Plan for Success

What recommendations can you give Andrew to help him achieve his personal goal of increasing muscle mass?

I would recommend Andrew to embark on several measures for him to attain his goal. To increase his muscle mass, he should adhere to the following diets. Andrew must focus on making the right decision concerning nutritional diet, such as proteins. The protein content that should be found in the diet should be a rough estimate of grams, and these proteins should be properly cooked (Mithal,2013|). The inclusion of bodybuilding food in the diet of the athletes is mainly for the purpose of increasing their muscles. Andrew must also practice eating routines, for example, a gradual intake of food after a period of 2 hours in each day. The aim of doing so is to obtain a balance between the caloric value and other essentials elements of his body, thus avoiding the competition of nutrients during the growth process.

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Proper timing is another eating routine that I recommend Andrew to adopt it. As a result of appropriate time eating, this would give enough time for the digestion of the ingested food. Furthermore, Andrew can exercise the habit of proper timing by scheduling his time of eating. He is supposed to eat his food before he sleeps. The essence of eating food before going to bed is to enable an individual to have adequate time for the growth process to occur. I also urge Andrew to take the correct multivitamins, such as vitamin B1. Vitamin B1 would play a key role in his body by ensuring adequate maximization of carbohydrates in the body, thus leading to muscle increase and strength ( Ronnestad, & Mujika, 2014).

When it comes to training, Andrew must learn ways of approaching his training. I advise him to have passion before taking part in his training. He must be dedicated to achieve his goal regardless of the challenges that he might come across during his race, for instance, Muscle crumps. Moreover, Andrew should practice speed run every morning before his actual training. Speed run would enable him to become more prepared for the upcoming race. Also, speed run would help him to gain more strength and power. Andrew should abstain from the idea of training two to three times a week and gradually adopt training techniques such as taking part in training that involves three to four times per week.

What guidance or advice would you give Andrew regarding the use of ergogenic aids?

I advise Andrew to use the right ergogenic, for example, Beta-hydroxymethylbutytrate (HMB), which is necessary for the increase in muscle mass and also plays a key role in the provision of the strength and power.

Use information from the ISSN position statement: Research and recommendations to support your position.

My stand on the information obtained from the International Society of Sports Nutrition (ISSN) is that it is more effective in terms of the provision of its services to the athletes. ISSN has come up with measures that aim at least advocating for the rights of athletes, for instance, giving the athletes the correct nutrition. The ISSN majorly dwelt at the health of each athlete, i.e., providing food that contains the right amount of nutrients in the overall content, and that can be easily utilized in the body of the athletes. Giving the right diet to the athletes would enable them to gain increase mass in their muscles, body strength, and gain more power during sporting events.

References

Mithal, A., Bonjour, J. P., Boonen, S., Burckhardt, P., Degens, H., Fuleihan, G. E. H., ... & Yoshimura, N. (2013). Impact of nutrition on muscle mass, strength, and performance in older adults. Osteoporosis International, 24(5), 1555-1566.

Ronnestad, B. R., & Mujika, I. (2014). Optimizing strength training for running and cycling endurance performance: A review. Scandinavian journal of medicine & science in sports, 24(4), 603-612.