By Claire Monagan ‘08

In a world where many people consider convenience to be more important than righteousness, everybody likes shortcuts. This combined with the emphasis that popular culture puts on body image in magazines such as Flex, Burn!, and Ironman, makes steroids seem irresistible to athletes that wish to get bigger and stronger. Although taking illegal performance enhancers would seem to be the easiest way to improve muscle size and strength, there are safe and legal ways to improve athletic performance without introducing harmful steroids into the body.

Steroids do help to build bulk; there is no doubt about it. But this easy way out has its consequences, as the side effects of steroids are dangerous. According to the website for the National Institute on Drug Abuse, anyone who takes anabolic-androgenic steroids runs the risk of liver tumors, cancer, jaundice, high blood pressure, bad cholesterol, and acne. Men on steroids may experience some womanly changes: shrunken testicles and the development of breasts. This is not to mention infertility or an increased chance of prostate cancer. On the other hand, women might experience manly changes: growth of facial hair, male-pattern baldness, and deepening of the voice. Adolescents on steroids can severely stunt their growth.

Steroids are an illegal drug in America. “If [a Choate student] is caught with steroids in their possession or in their room, they would be kicked out,” says school physician Dr. Ben Gardner. “Somebody could be tested for steroids on the same basis that somebody could be tested for marijuana,” he continues. Choate has a zero tolerance policy on the use of steroids, unless they are being prescribed as medicine. “Steroids are 100% legal for medicine. I give out steroids a dozen times a year,” Dr. Gardner says. The prime uses for steroids in medicine are for asthmatic attacks, allergic reactions, and conditions of low testosterone, according to Gardner.

There are plenty of ways to “get big” without the use of steroids. As Gardner says, “it requires effort, but it can achieve absolutely any goal that anyone’s got if they put in the time.” Most importantly, one must eat properly, train properly, and sleep properly so that one’s body is, in the words of Matt Costa ’06 “chemically primed to synthesize protein and build muscle.”

To build muscle, athletes need to eat. According to Choate athletic trainer Brian Holloway, the most important meal is breakfast, and he suggests eating 5-8 meals a day—smaller meals every 2-3 hours. This way, food is constantly in the stomach and one’s metabolism is constantly working, making the body more efficient and capable of building strength. A balanced meal is key; Holloway suggests some whole grain or unrefined carbohydrates, a lean protein source, as well as a healthy fat source at each meal. Holloway believes athletes should, “never replace one of your three main meals with a nutritional supplement.” Costa, a strict adherent to a regimented strength and dietary program, says, “If you’re worried about putting on some fat, then eat clean and be sure to get as much protein in you as possible.”

Protein provides the amino acids that are necessary in building muscle. Dr. Gardner says, “You get all the protein you could possibly need for building muscles from your diet.” Costa personally tries to eat about 350 grams of protein every day. Protein is found in several everyday food items, like meat, nuts, yogurt, peanut butter, milk, salad, and tofu. Pasta is helpful for energy.

Calories are also very important for those trying to bulk up. “If you had 500 calories extra per day, that’s one pound a week,” says Gardner. “3500 calories is a pound. No matter how you measure it, it’s a pound And if somebody wants a pound of muscle, obviously to make that 3500 calories into muscle, requires a good workout plan.”

Working out to build bulk is more complex than it seems, and it takes planning and time to achieve a particular goal. Overtraining is a frequent mistake, and one that actually works against many athletes’ goals to get larger. As Costa says, “When you work out, you tear your muscles apart. When these muscles grow back, they grow back bigger. Overtraining occurs when you don’t allow the muscle group proper time to recover.” Therefore, athletes must have a planned regiment for training that allows each muscle group time to recover.

Many people who go to the gym only work on one particular muscle group everyday. What they don’t realize is that “unless their muscles recover overnight, which isn’t the case, they’re not accomplishing anything,” says Costa. Gardner suggests three days a week upper body, three days a week lower body, and one day a week off. Costa’s personal regiment is as follows: Day 1: chest/triceps/shoulders. Day 2: Back/Biceps/Traps. Day 3: Legs/Abs. Day 4: off. Day 5: repeat.

In lifting weights, as Gardner says, “there’s no limit to how strong you’re going to be.” By creating their own custom lifting schedules and sticking to them, athletes can greatly increase their chances of building muscle. Costa recommends working out, as it “keeps [one] in shape and keeps [one] active.” He even adds that “It’s weird, but I enjoy working out.”

Supplements, when taken correctly, can help athletes gain muscle. Costa says, “Supplementation will not do much if your diet and training aren’t down first...I’m a big fan of proper supplementation.” Because of the extra calories that those who want to build muscle must take in, Gardner suggests protein and weight drinks “for the calories [they contribute], not for the protein.” These drinks can help athletes looking to bulk up consume those necessary extra calories when they cannot possibly eat another piece of food. Costa drinks 3 to 4 whey protein shakes every day.

Although Gardener acknowledges the caloric benefits of protein powders, he feels that, ultimately, they are “a waste of money...and unnecessary,” but that, when taken in reasonable quantities, they are safe. Costa, on the other hand, suggests that “if you want to bulk up, creatine ester ethyl (not monohydrate), arginine, nitrous oxide, tribulus, and X-factor are all great products to look into.” Holloway suggests that athletes take Accelerade before strenuous workouts in order to increase hydration and energy, and Endurox after workouts to help muscle recovery.

Building muscle is a common goal, but only those committed enough to stick to a particular diet and work-out plan will be able to achieve it. Costa says, “Someone once called me obsessed. Obsessed is a lazy person’s word for dedication.” Those who are serious enough about getting big must possess such dedication. A well-planned diet and strengthening program will improve overall health and, as an added incentive, will tone and sculpt the body. Like Costa says, “what girl doesn’t like a nice muscular build?”