Its Transformation Tuesday here at SST Mississauga and this week we feature Ontario Terriers' 16U player, Austin Gomez.
As a member of the Ontario Terriers 16U baseball team, Austin has made some huge improvements over the off-season. Austin was very lean and historically had trouble putting on lean mass when we first tested him in October. We changed his eating habits and put him on a daily meal plan. We increased his protein, carbohydrates, healthy fats and water intake. We had him eat multiple protein sources for breakfast and recommended he eat 6-8 times per day. Organic lean meats, free range eggs, old fashioned oatmeal, raw/unsalted nuts, and quinoa are all healthy sources of protein.
We recommended two protein shakes per day, one after his workout and one as a snack in between meals. It is recommended that athletes who struggle to gain lean muscle mass need to consume 1 to 1.5 grams of protein per pound of body weight per day. They also need a protein powder that has 3 to 1 carbohydrates to protein. For instance, a 150lbs athlete would require 150 to 225 grams of protein per day. We also recommend that athletes consume 25% of their total bodyweight in protein post workout, so for a 150 pound athlete that would translate to 35-40g of protein per shake and 105-120g of carbohydrates.