Add Muscle Mass Without the Hazards of Overeating

By James Carpentier, C.S.C.S.

In an effort to gain weight for sports or add mass during a bodybuilding program, there is a tendency to consume too much at one meal - be it excessive carbohydrates, too much protein, and, in general, too many portions at once. While overindulging is especially common at weddings, and during holiday feasts, it also pertains to athletes and non-athletes adhering to a daily weight gain regimen. The result is stomach discomfort, heartburn, and increased undesirable body fat in addition to the muscle you are seeking. But before you reach for the nearest over-the-counter antacid to counter acid reflux or the disease called "GERD" (gastroesophageal reflux disease), Dr. Ted Mitchell, health columnist for USA Weekend magazine (November 28, 2004), offers these guidelines:

• Don't eat large meals or late at night. Eating a large meal late at night creates more reflux, especially when you lie down at bedtime before the meal is completely digested.
• When you go to bed, make sure you raise the head of the bed by about 6 inches (put wooden blocks under the bed frame or use a wedge under the mattress at the head of the bed). If you have an adjustable type-bed, it's even easier to raise the head of the bed. This small incline prevents food and gastric acid from coming up and instead remaining down in the stomach where it belongs.
• Avoid tobacco (smoked or smokeless) as it aggravates acid reflux.
• Pay attention to food culprits that may have contributed to digestive problems such as heartburn, regurgitation, or may have caused such symptoms for you in the past (such as spicy foods, alcoholic beverages).
• To soothe that bad case of heartburn, over-the-counter antacids will neutralize acid that has already formed in the stomach and can relieve indigestion symptoms.
• However, for chronic heartburn or repeated episodes of indigestion after nearly every meal, definitely make an appointment with your physician to pinpoint the cause or causes of the problem.

Here are some additional nutrition tips:

• Chew your food thoroughly and enjoy it. Don't rush meals (eating on the run).
• Sports nutritionists advise that if you're seeking to add muscle and minimize body fat, drink plenty of water and have 6 or 7 small balanced nutrient-dense meals comprised of complex carbohydrates (fruits, veggies, whole grains), protein (fish, lean meats, low-fat milk, yogurt, cheese, eggs, beans) and essential fats (fish, nuts, seeds, avocados, olive oil) throughout the day (spaced apart every 2 or 3 hours) for better metabolism and muscle-building (in conjunction with a few high intensity full body weight training workouts spaced apart on non-consecutive days), and do low intensity physical activities (i.e. walking, light jogging) on your non-weight training days for effective fat-burning.
• Take a walk or get up and move around after a big meal (instead of sitting at the table or watching TV for a lengthy period after the meal) can also aid digestion (and help burn off those calories so you prevent weight gain).
• Nutritionists recommend drinking water with meals and between meals to aid digestion.

In summary, both athletes and non-athletes should try to eat sensibly and follow the above guidelines to prevent digestive problems.

-- Jim Carpentier, a Certified Strength and Conditioning Specialist and Licensed Massage Therapist, currently serves as Associate Health & Wellness Director at the Morris Center YMCA, Cedar Knolls, NJ, and can be contacted at jcarpentier@msn.com

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