The myth that more protein is always better is not true, when weight training. Over time the idea about how much protein is needed for building muscle mass has increased and run rampant. Consuming excessive amounts of protein is not necessary and should be avoided. When protein intake is extreme the carbohydrate status is compromised. This can decrease a person's energy level and ability to train. While protein is an important part of the diet, a person also needs to consuming adequate amounts of carbohydrates, vitamins and minerals to be successful in building muscle mass.
Protein Needs for Building Muscle
Protein is important in building muscle because it helps build and maintain muscle. The average person needs 0.8 grams (g) of protein per kilogram (kg) body weight. Current research states that while participating in an intense weight training program a person needs 1.2-2.2g protein per kg of body weight daily. Exceeding these protein recommendations do not provide additional benefits and may put unneeded strain on the body.
Protein needs are determined by taking the body weight in pounds (lb) and divide it by 2.2 to calculate weight in kg. The weight in kg is times by grams of protein. For example, a person who is 150lb (68.18kg) should consume between 81-150g of protein per day.
A person may want to use the conveniences of a protein supplement to help meet their protein needs but a supplement is not required to promote muscle growth. The protein in supplemental products has been found to offer no advantages over protein in food.
Carbohydrate Needs for Building Muscle
Carbohydrate intake is important to building muscle because the exercising muscle uses glucose for energy. Glucose comes from foods that contains carbohydrates. If the glucose is not replenished in the body, high intensity exercise can not be maintained. This may cause the person to feel exhausted and he may have to decrease training time. Also if the body is depleted of carbohydrates it will use protein to produce glucose instead of using the protein to build muscle.
It is important for a person who is doing weight training to include a source of carbohydrate in all meals. It is also important to have a snack that includes a carbohydrate and protein right after completing exercises.This will help to replenish losses that occur. For a person who is strictly doing weight training, carbohydrate loading is not required or beneficial.
Vitamin and Mineral Intake for Building Muscle
Vitamin and minerals are important for many essential functions and physiological processes in the human body. Many of these processes are greatly increased during exercise. It is important to maintain adequate levels of vitamin and minerals to allow the body to function at its best.
Eating a diet rich in fruits and vegetables can help insure the athlete is providing his body with all the necessary vitamins and minerals. A person in training may also want to take a daily multivitamin.
Through adequate intake of not only protein but also of carbohydrates, vitamins and minerals a person in weight training can optimize his ability to build muscle. He can also create healthy eating habits that lead to a long vigorous life.
References:
- Williams, Melvin. Nutrition for Health, Fitness and Sport. New York: McGraw-Hill, 2005
- Wilson Jacob, WIlson Gabriel. "Contemporary Issues in Potein Requirements and Consumption for Resistance Trained Atheletes" Int Soc Sports Nutr. 2006; 3(1);7-21
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