Health, Strength, and Nutrition

Lesson Plan for Elite Athletes: Health, Strength, and Nutrition

1. The Role of Hypertrophy in Building Muscle

• What is Hypertrophy?
  Hypertrophy is the process of growing your muscles bigger. It happens when you put your muscles under stress, like lifting weights or doing bodyweight exercises.
• How Does it Work?
  When you exercise, especially with resistance, you create tiny tears in your muscle fibers. Your body repairs those tears, making the muscle stronger and larger to handle future stress better.
• Key to Muscle Growth: Time Under Tension (TUT)
  Time under tension refers to how long your muscles are working during a set of exercises.
  • Example: If you do a push-up and lower yourself slowly (3-4 seconds), your muscles stay under tension longer, which boosts hypertrophy.
  • Benefit: It builds strength and size because your muscles adapt to the stress.
• How to Use This in Training
  • Use controlled movements (no rushing through reps).
  • Try 8–12 reps per set with slow, steady form for the best results.

2. The Importance of Carbohydrates: Fuel for Your Muscles

• What Are Carbohydrates?
  Carbs are a type of food your body uses for energy. Think of them as the gas that fuels your muscles during exercise.
• How Do Carbs Work in the Body?
  • When you eat carbs (like bread, rice, fruits, or vegetables), your body turns them into glycogen.
  • Glycogen is stored in your muscles and liver and is used as energy when you work out.
• Why Are Carbs Important?
  • They give you energy to perform well during training and games.
  • Without enough carbs, you’ll feel tired and weak.
• Best Sources of Carbs
  • Whole grains (brown rice, oats)
  • Fruits (bananas, apples)
  • Vegetables (sweet potatoes, broccoli)
• Timing is Key!
  Eat carbs before a workout for energy and after a workout to refill your glycogen stores.

3. The Power of Protein: Rebuilding Muscles

• What is Protein?
  Protein is a nutrient your body needs to repair and rebuild muscles after a workout.
• How Does Protein Work?
  • When you work out, your muscles break down.
  • Protein helps rebuild those muscles stronger and bigger, preparing them for the next challenge.
• Why is Protein Important?
  • It speeds up recovery after workouts.
  • It reduces muscle soreness.
  • It helps build strength and size over time.
• Best Sources of Protein
  • Chicken, fish, eggs
  • Greek yogurt, milk
  • Plant-based options: beans, lentils, tofu
• How Much Protein Do You Need?
  A good rule is 0.8–1.2 grams of protein per pound of body weight, depending on how hard you train.

Wrap-Up: Putting It All Together

• Train with time under tension to build muscle effectively.
• Fuel your workouts with carbohydrates for energy.
• Recover and grow stronger with protein to rebuild muscles

Key Takeaway:
“Eat smart, train hard, recover strong!”