Building the Ultimate Athlete, Research Paper Example

If underdeveloped 17 to 21 year oldcollege male freshman athletes are physically underdeveloped due to poor eating habits, low consumption of lean proteins, and a lack of daily strength training routines then eliminating poor eating habits, adding lean proteins and daily strength training will build lean muscle.In order for the college athlete to perform at maximum level, he needs to have a good work ethic and strong determination to become a better athlete.Because the vast muscular development takes time and focus the athlete will have to find a good way to balance workouts and college courses.

The hypothesis of the study is underdeveloped college athletes can gain vast muscular development with the introduction of lean protein and daily strength training because the body will be healthier allowing for muscle growth. The reason for the exploration of this hypothesis is to coach and develop aspiring basketball players. The reason for the exploration of this hypothesis professionally, is to conclude any athlete can improve with mental discipline and unwavering determination to grow physically based on scientific fact and support of years of extensive research.

Generally,active individuals require more protein because of the increase in intramuscular protein oxidation and protein breakdown during exercise, additionally the need to further complement intramuscular protein resynthesize and attenuate proteolytic mechanisms occurs during the post-exercise recovery phases (Campbell, B. Krieder, R. & et al. 2007).The lean protein diet and strength training will help promote an accelerated metabolism. The consumption of a lean diet burns fat twice as fast as carbohydrates all of which will lead to lean muscle growth in an athlete. A regular strength training regimen can also prevent injuries associated with sports. Consuming a healthy diet of protein before and after workouts will aid the body’s recovery from fatigue and any strains due to and help with muscle building over time.

The lean protein diet needed to develop a vast muscular physique should include but is not limited to, lean red meats such as steak and poultry, fish, whey protein shakes, lean protein shakes, black beans, and appropriate supplementation of amino acids . Additionally one can consume whey protein shakes before and after workouts to help replenish the body. One who is on a lean protein diet should avoid starches such as bread, pork, excessive amounts of carbohydrates, fats, sugar, and heavy red meats such as beef to avoid gaining high amounts of fat calories. Because the body will be consuming a lot of leaner proteins as opposed to heavier proteins the college athlete may need to supplement iron with more green vegetables to maintain a good iron intake. However,“athletes typically do not need to supplementtheir normal diets with protein, provided they ingest enough qualityprotein to maintain protein balance” (Krieder, 1999).

Whey protein shakes have been scientifically formulated and proven to promote lean muscle mass gains. To achieve lean muscle results the consumption of 1.4 to 2.0 kilograms of protein can help active athletes(Campbell et.al, 2007). According to (Lemon & Proctor, 2012), a diet of 12% to 15% of protein intake each day is more than adequate in maintaining and building lean muscle in an athlete. The use of whey protein along with strength and resistance training has been associated with achieving the muscle building process (Gangurde, et al. 2007).

Amino acids also play a critical role in aiding athletes in building lean muscle. Amino acids play a vital role in body metabolism during exercise, not only as sources of fuel but also as gluconeogenic precursors (Zimmer 2005). Because the body is burning so much energy and losing glucose as well as protein it is important for the athlete to consume amino acids to help build muscle as well as to balance the body’s chemicals. Although the athlete’s body is burning glucose, the athlete should not consume sugary sports drinks instead of water or Smart Water, which has electrolytes.

For optimal results, an aspiring athlete needs to perform strength training exercises at minimum four days a week, twice a day. By the end of a three month period, the athlete will achieve maximum results. In order to avoid the plateau effect, after the three month period of consistent strength training, the athlete must change his or her work out routine and introduce new strength training exercises. For example if an athlete was performing curls, squats and dumbbells he can change to hang clings, kettle bell, and dead lifts.

The athlete needs to begin with at least 4 sets of 12-15 reps of each strength training exercise with weight to be increased on a weekly basis. In between each rep there needs to be a 90 second rest period. The athlete needs to remember not to exceed the four days of strength training because his or her body needs to rest so the muscles have sufficient amount of time to develop. During the rest period the athlete needs to continue to consume amino acids and lean protein to maintain the body’s metabolic balance.

The number of options for strength training allows for many different selections to be chosen. The routine should include at least five different strength routines every 90 days. For example, an athlete can choose curls, squats, dumbbells; hang clings, kettle bell, power squats, lunges, calf raises, leg extensions, leg curls, leg press, shoulder press, and dead lifts. The athlete should change the different exercises based on strength and endurance to begin with and then increase the amount of reps per routine. With the increase of time and amount for weight for each strength routines, the athlete should also increase the amount of lean protein and amino acids consumed.

Resistance exercises are also effective for building lean muscle mass when consuming adequate amounts of lean protein in any form. Resistance training in some instances is preferable over weight training. The reason for the preference is because resistance training is better for flexibility and mobility of the athlete who mayneed improvement with his agility and lateral movement. Resistance training has been found to reduce the risk of injury more effectively than weight training, beginning with resistance training will be highly recommended to begin with to avoid possible strains due to the increase of workouts.

It is recommended that the muscularly underdeveloped college athlete begin with resistance training and an introduction of lean protein as well as amino acids to begin the development of a disciplined diet and muscle development. The daily workouts will take time and determination as well as mental discipline in order to grow physically and athletically. The following resistance training regimen is recommended for athletes that lack physical strength. Pushups 4-6 sets of 50 reps, abdominal crunches 4-6 sets of 100 reps, and pull-ups 4-6 sets of 3-5 reps. Each resistance exercise should be completed twice daily, 5 days a week for a 3 month period. Unlike weight training, resistance training using your own body weight can be conducted more frequently.

Once the 3 month period of resistance training has been successfully reached and the athlete has obtained an adequate amount of physical strength, a recommended strength or weight training regimen should begin. The athlete should keep in mind strength and weight training is only effective for short periods of time and should not exceed 90 days. Strength and weight training routines exceeding 90 days will become counterproductive, due to the fact that the body has physically adjusted to the workouts. In the strength and conditioning industry the lack of continuous muscle growth is known as the “Plateau Effect”.

Chapter 3

Based on the information researched and implemented the athlete was able to gain the vast muscular growth as hypothesized and improve physical strength.In order to approach the research project to explore how underdeveloped college male athletes who are physically underdeveloped due to poor eating habits, low consumption of lean proteins, and a lack of daily strength training routines can build lean muscle by eliminating poor eating habits, adding lean proteins and daily strength training, I will examine previous findings, existing data and surveys as well as statistical analysis.

In my research I will only include male 17 to 21 year old college freshman athletes who are no less than 120 pounds and no more than 160 pounds. The assumption will be that each participant upon the end of the 90 day research trial period will gain at least 15 to 25 pounds of lean muscle mass. Each participant will be weighed and measured around the waist, legs and arms on day one and throughout the trial to be documented and stored for later comparison and analysis. Each week the male athletes will be asked to weigh in and get measured in addition to submitting work out and diet journals for the week. In order for the study to be effective each participant will be required to submitting both journals.

For the study, the population will be taken from 1000 male athletic students at St. Johns River Community College. Out of the population, only ¼ or 250 male athletic students will be used for the research. Each student will be given a number which will be associated with the data collected and analyzed throughout the 90 day trial period.

For the following research design each participant was chosen based on the specific criteria compatibility. The participants will be given a brief overview of the study including the athlete’s obligations and requirements. I will use the data collected from weigh-ins, menus, work out plans and charts, visual analysis, and journals to conduct the research study. Each study participant will receive the following handouts a workout chart, suggested meal plan, and individualized food journals.

The body requires about 100 grams of protein each day to sustain maximum energy levels and burn fat effectively. When the body receives the nutrients needed to perform effectively, fat in the body is burned and converted into energy. Athletes should avoid all foods that have are high in carbohydrates, fat, or have no nutritional benefits, such as fried foods, pastas, heavy red meat, and pork. Poultry, fish, lean meats (Bison and Veal), beans, carrots are all rich in protein, iron, vitamins, and fats necessary to fuel the body correctly. Sodas, processed cereals, and junk food like pie, cake, potato chips, candy, etc. are all foods with no nutritional benefit and hinder athletic performance.

Recommended foods for consumption during the 90 day research period.

1. Bison
2. Turkey
3. Chicken
4. Lean Beef (only)
5. Fish

Please note that pork and heavy beef products were excluded mainly because they have no nutritional value or cause health related problems when consumed in excess or over extended periods of time. I also excluded sodas and processed juice like teas, lemonades, and orange juice that are high in sugar, sodium (salt), and carbohydrates that the body will store as fat. Natural squeezed or juiced fruits such as oranges and lemons are best. The body processes natural sugars and salts found in fruits and vegetables without any need for additional sugar to sustain energy.

Remember to always eat foods that will help increase performance for you and maintain optimum health. Drink plenty of water and drinks loaded with electrolytes, potassium, and sodium levels needed to fuel and replenish the body. Finally, always be mindful that your physical and mental health is important in your pursuit to achieve maximum athletic performance.

The research proved to validate the hypothesis that the athlete would not only develop physically but also gain a strong work ethic and increased determination for self-improvement.

References

Campbell B., Kreider R., Zeigenfuss,T., Bounty, P., Roberts, M., Burke D., Landis, J., Lopez, H.,&Antonio, J. (2007). International society of sports nutrition position stand: protein and exercise.Retrieved from: http://www.jissn.com/content/4/1/8

Gangurde, H., Chordiya,M., Patil P.,& Baste, N. (2007). Whey protein. Scholars Residential Journal.Retrieved From: http://www.scholarsjournal.in/text.asp?2011/1/2/69/99663

Kreider, R. (1999). Effects of protein and amino acid supplementation on athletic performance. Retrieved from http://sportsci.org/jour/9901/rbk.html

Lemon, P., Proctor, D. (2012). Protein Intake and Athletic Performance:Sports Medicine Retrieved from http://link.springer.com/article/10.2165%2F00007256-199112050-00004

Zimmer, R. (2005). Whey Protein- The Role of Protein Supplementation in Resistance Training. Nutrition Bytes, 10(2). Retrieved from: https://escholarship.org/uc/item/07p2v5wd