Now, a few questions on the subject of protein and muscle growth.
Q. Just how much protein is required for gaining muscle? I’ve seen recommendations ranging from 1 to 2.5 grams of protein for each pound of body mass, and I’ve also seen some people claim that no extra protein is necessary? Who’s correct?
A. Protein specialist Doctor Peter Lemon suggests 1.6-1.7 grams of protein for every kilogram of weight per day for people engaged in weight training. So, a 70-kg male would consume around 136 grams of protein on a daily basis. Most bodybuilders will try to get a somewhat larger figure – around 2.2 grams for each kg (1 gram for each pound) – which will give our 70 kilogram guy 154 grams of protein daily.
The higher amount mentioned (2.5 grams per pound) is too high. Even if you’re using the best muscle building exercise, surplus protein is going to be burnt off to produce energy, utilized for ureagenesis or converted into sugar, and is highly unlikely to be converted into additional muscle.
Q. For hypertrophy, I have heard that whey protein works particularly well when it’s used just before or right after working out. Is this true?
A. Nutrients (protein) consumed at certain times, especially before and after your workout, can better contribute to muscle repair and recovery than the same nutrients used during other periods throughout the day.
Bodybuilders have been using this method for a long time, but it’s only just lately that research has shown precisely how well it works. For the investigation, Australian scientists recruited adult men to participate in a 10-week supervised strength-training routine. The volunteers were separated into 2 groups. One group took whey protein, along with carbohydrate and creatine, directly both before and after training, while the second group consumed them at other periods during the day.
Subjects who consumed the supplements directly pre and post exercise exhibited greater gains in strength and muscular mass compared to the control group. After 10 weeks, those that had used the protein close to training had put on 2 to 3 kilograms (4 to 7 pounds) of muscle tissue, compared with 1 to 1.5 kilograms (2 to 3 pounds) in the control group.
Q. Some of my female clientele don’t wish to put on muscle mass; they merely would like to look more well toned. What is the best method to allow them to accomplish this?
A. Any time most people talk about muscle tone, they imply a hard, solid, defined appearance. For most people, a more toned physique is one with less fat and more muscle mass. Your customers might have excellent muscle tone, but if they’re too fat then nobody is going to be capable of seeing it. So, they will want to get rid of the subcutaneous (“under the skin”
fat located above the muscles. This will call for an integrated programme of proper nutrition, cardio and strength training.