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Max Your Muscles with Protein

If you want to build more muscle, should you eat more meat or take protein supplements? Probably not, despite what you may read elsewhere.

You’ve probably seen ads in health magazines praising the use of protein supplements, but they’re offering something people want, not something that will increase muscle mass.

Nutrition stores sell protein supplements for athletes, but the average American diet far exceeds the recommended daily protein allowance. Athletes do need more calories than the average person, but eating extra calories (protein supplements contain a lot of calories along with the protein) just increases body fat.

Too much protein causes other problems too. High protein diets cause increased water loss. When coupled with the amount of water athletes lose through sweat, this can cause dehydration. The body turns excess protein into stored fat – not something an athlete wants. Training builds endurance and muscle, not protein alone.

Elite athletes, growing athletes, and those who increase training just before an event need to increase their protein intake a little over the daily-recommended protein allowance.

To calculate your ideal protein intake, divide your weight in pounds by 2.2 and multiply by 1.5. That’s how many pounds of protein a growing athlete should eat every day. For example, a 150-pound athlete should eat just over ¼ pound of protein a day. That’s the equivalent of a lean quarter-pound hamburger – a chunk of meat the size of a deck of cards. That’s it!

Don’t stress too much about getting enough protein. Experts say that a varied diet including meat, grains, fruits, vegetables, and milk-based products provides more than enough protein for growing athletes.

The one time you should eat extra protein is just before and after exercise. A protein snack immediately before and after exercise can increase the production of anabolic hormones (your body’s own steroids), reduce muscle breakdown, and increase muscle creation. A snack consisting of a cup of yogurt, glass of milk, fruit smoothie, or lean meat sandwich will fit the bill.

The bottom line: eat healthy meals, eat protein-based snacks before and after exercise, and avoid protein supplements. When it comes to protein, stick with the basics.

Related articles - Body Composition – Optimize Your Power, Athletic Nutrition for Peak Performance, How To Max Your Energy With Carbs.

Written By Terri Pilcher

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