subject: The increase of strength, lean mass & weight with the absence of increased body-fat within a competitive wrestler [print this page] Introduction Introduction
The aim of the case study is to help increase the weight of a competitive wrestler (Mark) by improving his strength & lean mass, without causing him to gain deadweight'. Currently Mark is weighing 82kg and has been competing in the weight category of 79.1kg. Mark now has 8 months to gain 1.6kg of lean mass during the offseason. So that he may compete in a higher weight class and potentially reach a weight of 89.5kg in two year's time. However to achieve his previous weight class of 79.1kg, Mark has undergone methods which have had an effect of his digestive system. To make the weight class Mark has dieted hard with intensive exercise. Not only that but he has used dehydration strategies such as fluid restriction, saunas and laxatives. This is known as weight cycling'; whereby a wrestler will train at a higher intensity and weight, than required within the weight division at which they wish to compete. They then drop unnecessary weight through these methods to compete at a lower weight. Of which has lead to an effect on Marks metabolism; this means that he is able to gain weight and body fat easily as his metabolic rate has decreased. This case study will help illustrate the negative effects of methods such as these and help to provide Mark with appropriate nutrition guidelines so that he can adapt them to his training regime.
(Volek, J. (2004) pg 689) Carbohydrates and proteins are essential for the growth of muscle tissue by altering circulating metabolites and the hormonal milieu, such as growth hormones, insulin and testosterone. Diet has a very large impact upon our body and through the timing of, quality and quantity of nutrients taken into the body; the metabolic balance can be manipulated. When resistance training the acute stimuli process is at work, which releases hormones in response to the exercise; of which the release is specific to respond to the physiological demands of the workout. And when combined with a correct nutrient intake allows the athlete to gain muscular strength and lean body mass.
In response Mark needs to be eating protein and carbohydrates before and after exercise in order for him to increase his muscle-fibre hypertrophy, strength and lean body mass.
Resistance training has many affects and adaptations on the body, one of which is essential for muscle growth and the stimulation of protein synthesis and the breakdown of proteins; of which determines the muscle anabolic response to resistance training. Therefore to fuel the demands of resistance training and the adaptations which take place, simple & specifically timed food consumption can contribute to the increase of muscle hypertrophy. With the consumption of a combined meal of carbohydrates and proteins, the rate of protein synthesis is stimulated to 400% above pre-exercise values when a protein & carbohydrate supplement was consumed between 1 & 3 hours after resistance training. Not only with the consumption of said supplement prior to resistance training, resulted in increased amino acid delivery and greater net muscle protein synthesis compared to consumption of the supplement at various times after exercise. (Volek, J. (2004). pg 690-91)
Hypertrophy is a fundamental adaptation of resistance training with the effect of increased muscle mass. This is where instead of the muscles increasing in size as a result of quantity of muscle fibres they become enlarged. This increases the cross-sectional area of the muscle fibres and their ability to develop force. This force is derived from fast-twitch muscle fibres, which as a result will allow Mark to use explosive force during competition. Therefore the adaptations from hypertrophy training are specific to the goals which he wishes to achieve. However at the beginning of hypertrophy training neural adaptations must also take place to allow increase in strength. The neural adaptations result in less muscle having to be used to lift a sub-maximal load during the early stages of training; meaning a greater load is needed per unit of muscle. Therefore after 6 to 8 weeks the muscle hypertrophy contributes to increased strength which is predominantly explosive due to the nature of the trained fibres (BAECHLE, T & EARLE, R (2000). Pg 20-21).
Many wrestlers use a method known as weight-cycling' to make weight for their forthcoming event; however the way which this is achieved can have negative and undesirable affects on the body; resulting in loss of strength, adverse effects on body composition, thermal regulation, nutrient intake, electrolyte balance, testosterone and the individuals metabolic rate. The decrease of metabolic rate is due to the cycles of food consumption; because of fasting-overeating-fasting method which is associated with weight cycling the body becomes very efficient at energy expenditure, thus lowering the requirements needed to sustain energy throughout the day. As a result of this the metabolic rate slows down, this is why Mark finds it easy to gain weight however he will be able to gain that weight only during the offseason. Throughout the competitive season however Mark as a result to his cycling will be lose more weight on a weekly basis than somebody who does not weight cycle. If Mark stops cycling his weight and adapts his metabolic rate to a normal rate then he will be able to maintain that weight throughout the season; and during the offseason instead returning to his natural weight, he can increase his strength and weight further than before because he has competed at a consistent natural body weight. Not only that but the main weight loss experienced through cycling is mainly from water, however the athlete will also loose muscle tissue due to the negative energy balance experienced within the body. The rapid weight loss could not have solely come from lipid oxidation considering loss of lean body mass is a result of food restriction. (STEEN, S. (1988) Metabolic Effects of Repeated Weight Loss and Regain in Adolescent Wrestlers [online])
Therefore if Mark stops weight cycling and maintains his natural bodyweight throughout the season, he will not decrease in strength or loose body/muscle tissue due to fasting. With the attention to the timings and types of nutrients he digests, Mark can increase his muscular hypertrophy and therefore increase his strength, lean mass and weight, all through appropriate nutrient intake. They are then absorbed into the muscles as a result of increased protein synthesis from resistance training.
References
VOLEK, Jeff. (2004). Influence of Nutrition on Responses to Resistance Training. [online] Official Journal of the American College of Sports Medicine, Article fromMed Sci Sports Exercise, Vol 36 no4 April 2004, 689-691.
BAECHLE, Thomas and EARLE, Roger (2000). Essentials of Strength Training and Conditioning. 2nd Edition., Human Kinetics: Champaign, IL. Pg 20-21
STEEN,Suzanne. OPPLIGER, Robert and BROWNELL, Kelly. (1988), Metabolic Effects of Repeated Weight Loss and Regain in Adolescent Wrestlers [online] Vol 260., No 21. 47-49.
The increase of strength, lean mass & weight with the absence of increased body-fat within a competitive wrestler
