How to build muscle without supplements

by Lauren James on May 6, 2013

There has been much in the media lately about supplements in sports and the quest to build bigger stronger faster athletes. The question is – are supplements absolutely necessary, especially for young athletes? The answer is no. Learning how to train, along with eating and growing are the tools required.

The key points for young athletes are eating and drinking very regularly (at least 5-6 times a day), planning a combination of protein and carbohydrates at each occasion (depending on the time of training sessions and the time of day), and being organised in order to have these items on hand as well as fit in all the kilojoules required.

Planning to eat/drink something that provides carbohydrate for energy is essential before training for young growing athletes. Recovery nutrition requires both carbohydrates and protein within the 30-60 minutes after all training sessions – especially strength sessions where muscle building and maintenance is the goal. Recent evidence also suggests that a large glass of ┬ámilk before bed may be very beneficial for muscle protein stimulation in those first few hours of ‘r & r’. Milk provides the amino acid leucine which is a key factor in muscle growth.

Examples of snacks providing the right stuff include tuna and rice, cheese and crackers, nuts and seeds with fruit, yoghurts and any type of milk (or milk alternative) drink.

For more individual advice see your closest Eat Smart consultant.




{ 6 comments… read them below or add one }

Tracey Emney May 16, 2013 at 8:38 pm

Hi Holly,

I really wanted to share this article on our social media platforms but you don’t have any share functions which are quick and easy to use.

Just some quick feedback – I have linked it here but it takes a while doing it manually.

Yell out if you want to talk about this. Hope you are all well.
0410 883 455


Muscle Max Xtreme July 14, 2013 at 5:39 am

You actually make it seem so easy with your presentation but I find this matter to be really something that I think I
would never understand. It seems too complex and extremely broad for me.
I am looking forward for your next post, I will try to get the hang
of it!


Lauren Nugent July 15, 2013 at 8:35 am

Hi Muscle Max Xtreme,
Thanks for your comment. It can be a very complex issue but having an individual consult with an Eat Smart Dietitian may help to determine the important dietary factors which will help you achieve the body you are after. Look on our website under clinic details for where you can find us and when. We look forward to writing an individualised plan for you soon!


weight loss July 16, 2013 at 1:39 am

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Lauren Nugent July 17, 2013 at 1:47 pm

Thanks weight loss, we have been blogging for over 2 years and find it a great way to update the public on nutrition news and myths, offer tasty but healthy recipes and comment on nutrition trends. Thanks for the compliment!


Muscle Rev Xtreme July 30, 2013 at 9:52 am

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