Q&A on protein and muscle growth
Now, a couple of questions relating to protein and muscular growth.
Q. Just how much protein is necessary for muscle growth? I have seen recommendations ranging from 1 to 2.5 grams of protein for each pound of bodyweight, and I’ve also seen some people claim that virtually no extra protein should be used? Who’s correct?
A. Protein specialist Dr. Peter Lemon recommends 1.6-1.7 grams of protein per kilo of bodyweight on a daily basis for individuals engaged in resistance training. Consequently, a seventy kilogram male would ingest about 136 grams of protein on a daily basis. The majority of bodybuilders will strive for a rather higher figure – around 2.2 grams for every kilo (one gram per pound) – which would supply our 70-kg guy 154 grams of protein every day.
The higher figure mentioned (2.5 grams per pound) is just too high. Even if you’re using the best muscle building exercise, extra protein is likely to be burnt off to supply energy, utilized for ureagenesis or turned into sugar, and is highly unlikely to be converted into additional muscle.
Q. For muscle growth, I have been told that pure whey protein will work especially well when it’s taken before or right after training. Are these claims true?
A. Nutrients consumed at specific times, most notably before and after exercise, can certainly better help with muscle repair and healing than the same nutrients consumed during other times of the day.
Bodybuilders have used this strategy for years, although it’s only just lately that studies have revealed exactly how well it really works. For the trial, Australian researchers recruited adult men to participate in a ten week supervised resistance-training program. The men were put into 2 groups. One group took whey protein, as well as carbohydrate and creatine, directly both before and after exercise, while the second group took them at other periods throughout the day.
Subjects who consumed the supplements directly pre and post training demonstrated greater gains in strength and muscular mass when compared to control group. After 10 weeks, folks that had consumed the protein near to training had gained two to three kilograms (4 to 7 pounds) of muscle, in comparison with 1 to 1.5 kilograms (two to three pounds) in the control group.
Q. Some of my female clients do not want to build muscle tissue; they only wish to look more well toned. What is the proper way for them to do this?
A. Any time most people mention muscle tone, they imply a hard, solid, defined look. For most people, a more toned figure is one with significantly less fat and more muscle mass. Your customers could have excellent muscle tone, but if they’re storing large amounts of fat then nobody is going to be able to see it. So, they will need to get rid of the subcutaneous (“under the skin”) fat located above the muscles. This tends to require an integrated programme of good nutrition, cardio and resistance exercise.
