Now, a few questions on the subject of protein and muscular growth.

Q. How much protein is needed for putting on muscle mass? I have seen recommendations which range from 1 to 2.5 grams of protein for each pound of bodyweight, and I have also seen quite a few people say that virtually no extra protein is necessary? Who’s right?

A. Protein specialist Doctor Peter Lemon suggests 1.6-1.7 grams of protein for each kilogram of weight on a daily basis for people engaged in strength training. Therefore, a 70-kg male would ingest around 136 grams of protein daily. The majority of bodybuilders will aim for a rather higher number – about 2.2 grams per kg (one gram for every pound) – which will provide our 70 kilogram guy 154 grams of protein on a daily basis.

The larger figure stated (2.5 grams every pound) is just too high. Regardless of whether you’re using the best muscle building exercise, excess protein is going to be burned to produce energy, utilized for ureagenesis or turned into sugar, and won’t be converted into additional muscle.

Q. Regarding muscle growth, I’ve been told that pure whey protein works specially well when it is consumed in advance of or right after training. Are these claims true?

A. Nutrients (protein) eaten at certain times, especially before and after training, can certainly better promote muscle repair and recovery compared to the same nutrients consumed during other times throughout the day.

Bodybuilders have been using this strategy for decades, yet it’s only just lately that studies have shown precisely how well it does the job. For the investigation, Australian researchers recruited adult men to take part in a ten week monitored strength-training program. The volunteers were divided into 2 groups. One group consumed whey protein, as well as carbohydrate and creatine, directly before and after training, while the second group consumed them at other periods of the day.

Participants who consumed the supplements immediately pre and post training exhibited larger gains in strength and muscle mass compared to the control group. After ten weeks, those that had consumed the protein close to working out had gained two to three kilograms (4 to 7 pounds) of muscle tissue, compared to 1 to 1.5 kilograms (2 to 3 pounds) in the control group.

Q. Most of my female customers do not want to build muscle; they just wish to look more toned. Exactly what is the most effective way for them to accomplish this?

A. Any time most people mention muscle tone, they imply a hard, solid, defined appearance. For most of us, a more toned body is one with significantly less fat and more muscle mass. Your customers might have great muscle tone, but if they’re carrying around a lot of excess fat then nobody is going to be able to see it. So, they’ll need to get rid of the subcutaneous (“under the skin”) fat stored over the muscles. This tends to call for an integrated programme of good nutrition, cardiovascular exercise and strength training.