1.Train regularly with weights
Incorporate some weight training into your weekly athletic training programme. Ideally 2-3 times per week in a build up phase pre-season, reducing back to a maintenance phase (1-2 times a week) during the race season. Each session should last between 30-45 minutes.
2.Fuel your workouts
If you’re training hard, you need enough carbohydrate to fuel your workouts, protein to help with muscle repair and recovery, as well as essential fats necessary for good health. Eat plenty of fresh fruit and vegetables and stick to a diet containing the major food groups in the following amounts: 40-50% carbohydrate, 30-35% protein and 20-25% fat.
3.Follow a protein rich diet
You’ll build muscle and lose fat faster when you eat protein every few hours. Foods high in protein include fish, chicken, eggs, beef and soya. You can use a protein supplement at any time of the day to raise the protein content of your diet, such as adding it to your breakfast cereal, or mixing it with yoghurt for a quick and easy protein rich bedtime snack to help combat muscle breakdown at night.
If you’re doing a lot of exercise, it’s vital to maximise recovery by getting the right nutrients inside your body straight after training. This will help to replace lost energy and allow damaged muscles to repair and recover faster.
5.Use creatine to get faster results
Many experts hold that creatine can result in faster increases in muscle power, strength and size, when used alongside your training programme.