Nutrition Science: Adding a mere 50 grams of protein a day to your eating plan will get you there.
Originally published in Mens Fitness Magazine Nov. 2001
Written by: Joseph Wuebben
You hit the weights hard, diligently pounding rep after rep in hopes of putting on another five to 10 pounds of muscle, but looking in the mirror produces the spitting image of your physique from one year ago. If this rings familiar, we offer one simple step toward leaner muscle and a harder body: more protein. Add a mere 50 grams of protein powder to your existing diet, and watch your strength and muscle mass amplify???with a subsequent drop in body fat???in a matter of weeks. Sound too good to be true? Read on.
Powder Power
Along with a consistent training program, protein intake is one of the primary factors of muscle growth. For a guy looking to build muscle (and who isn???t?), cramming down protein is an absolute must. Admittedly, force-feeding yourself chicken breasts, tuna and egg whites can be a chore, but this is where the beauty of the protein shake comes in. It???s palatable, practical and inexpensive.
???The approach of simply adding an extra 50 grams a day of protein???with no other changes in the diet or training program???will significantly increase your peak strength, local muscular endurance and lean body mass over the course of a month???s time,??? says Jim Wright, Ph.D., former chief of the exercise-science branch of the U.S. Army Fitness School. ???One of the things we???ve learned over the past few years is that pushing protein does in fact promote muscle growth and strength increases, even when taken sporadically.???
Our 50-gram plan calls for incorporating the extra protein via one month of one or two daily protein shakes, while continuing to train hard throughout. After
a month on this modified regimen, you should begin to notice some physiological adaptations both in your appearance and your performance.
???The amount of change noticed as a result of this program will depend on the individual???his genetics, his diet, his training program???but add the 50 grams per day and see what it does for you,??? says Wright. ???Whether you put on one pound, two pounds or whatever, the point is to gain something. In far too many cases, plateaus in strength and growth are a result of inadequate nutrition.???
Picking Protein
Though each variety of protein powder???whey, casein, soy and milk???exhibits unique attributes, there???s no need to be choosy. ???When consuming a diet high in protein, the type you eat probably doesn???t matter much, especially when most of your protein comes from whole-food sources,??? explains Wright. ???The key to promoting muscular growth is getting in as much protein as possible, regardless of the type.
???Taking your additional protein as a drink not only saves time and effort, but in liquid form it helps speed nutrients through the GI system and into the muscles, liver and nervous system.???
Whey, casein and milk protein are all wise investments, but don???t be afraid to base your shopping on price, taste and texture, especially since the quality of protein on the shelves these days is generally very good. And while many of the high-profile meal-replacement products carry healthy price tags, buying 100-percent protein in bulk is completely affordable. What amounts to less than a dollar a day is clearly worth the anabolic effect.
Working the additional 50 grams of protein anywhere into your schedule will help prime your muscles for growth, but the best time to ingest your protein is after a training session. Bodybuilders and avid trainers refer to the 60 minutes immediately following a lifting session as the ???golden hour,??? the period in which you should consume between 30 and 60 grams of protein.
Another crucial protein-loading period is first thing in the morning, after your body has been deprived of nutrient intake all night. Getting your morning fix will get your system operating in muscle-building mode.
Although a big fan of protein shakes, Wright says the majority of your protein intake should come from whole-food proteins such as eggs, fish, turkey and chicken. This approach slows down digestion and absorption, improving carbohydrate and protein utilization.
The 50-gram Protein Plan
Try this program for one month, and see what it does for your size and strength.
Consume your 50 extra protein grams in one or two servings every day, in the form of protein powder mixed with either water or fat-free milk, depending on your preference.
For the most effective results, chug your shake within an hour after a workout???particularly a lifting session???and/or first thing in the morning.
As for the type of protein to take, whey, casein, soy and milk protein are all worthy candidates, but you don???t need to be overly particular. Base your purchase on price, taste, texture and digestion (i.e., the dreaded flatulence factor).
If you find yourself missing a day here and there, don???t freak. Simply regain your protein consciousness and jump back on the wagon.
For optimal results, keep training hard and get enough sleep???eight hours a night, minimum. Also, drink plenty of water, at least one fluid ounce per kilogram (2.2 pounds) of body weight a day.
Originally published in Mens Fitness Magazine Nov. 2001
Written by: Joseph Wuebben
You hit the weights hard, diligently pounding rep after rep in hopes of putting on another five to 10 pounds of muscle, but looking in the mirror produces the spitting image of your physique from one year ago. If this rings familiar, we offer one simple step toward leaner muscle and a harder body: more protein. Add a mere 50 grams of protein powder to your existing diet, and watch your strength and muscle mass amplify???with a subsequent drop in body fat???in a matter of weeks. Sound too good to be true? Read on.
Powder Power
Along with a consistent training program, protein intake is one of the primary factors of muscle growth. For a guy looking to build muscle (and who isn???t?), cramming down protein is an absolute must. Admittedly, force-feeding yourself chicken breasts, tuna and egg whites can be a chore, but this is where the beauty of the protein shake comes in. It???s palatable, practical and inexpensive.
???The approach of simply adding an extra 50 grams a day of protein???with no other changes in the diet or training program???will significantly increase your peak strength, local muscular endurance and lean body mass over the course of a month???s time,??? says Jim Wright, Ph.D., former chief of the exercise-science branch of the U.S. Army Fitness School. ???One of the things we???ve learned over the past few years is that pushing protein does in fact promote muscle growth and strength increases, even when taken sporadically.???
Our 50-gram plan calls for incorporating the extra protein via one month of one or two daily protein shakes, while continuing to train hard throughout. After
a month on this modified regimen, you should begin to notice some physiological adaptations both in your appearance and your performance.
???The amount of change noticed as a result of this program will depend on the individual???his genetics, his diet, his training program???but add the 50 grams per day and see what it does for you,??? says Wright. ???Whether you put on one pound, two pounds or whatever, the point is to gain something. In far too many cases, plateaus in strength and growth are a result of inadequate nutrition.???
Picking Protein
Though each variety of protein powder???whey, casein, soy and milk???exhibits unique attributes, there???s no need to be choosy. ???When consuming a diet high in protein, the type you eat probably doesn???t matter much, especially when most of your protein comes from whole-food sources,??? explains Wright. ???The key to promoting muscular growth is getting in as much protein as possible, regardless of the type.
???Taking your additional protein as a drink not only saves time and effort, but in liquid form it helps speed nutrients through the GI system and into the muscles, liver and nervous system.???
Whey, casein and milk protein are all wise investments, but don???t be afraid to base your shopping on price, taste and texture, especially since the quality of protein on the shelves these days is generally very good. And while many of the high-profile meal-replacement products carry healthy price tags, buying 100-percent protein in bulk is completely affordable. What amounts to less than a dollar a day is clearly worth the anabolic effect.
Working the additional 50 grams of protein anywhere into your schedule will help prime your muscles for growth, but the best time to ingest your protein is after a training session. Bodybuilders and avid trainers refer to the 60 minutes immediately following a lifting session as the ???golden hour,??? the period in which you should consume between 30 and 60 grams of protein.
Another crucial protein-loading period is first thing in the morning, after your body has been deprived of nutrient intake all night. Getting your morning fix will get your system operating in muscle-building mode.
Although a big fan of protein shakes, Wright says the majority of your protein intake should come from whole-food proteins such as eggs, fish, turkey and chicken. This approach slows down digestion and absorption, improving carbohydrate and protein utilization.
The 50-gram Protein Plan
Try this program for one month, and see what it does for your size and strength.
Consume your 50 extra protein grams in one or two servings every day, in the form of protein powder mixed with either water or fat-free milk, depending on your preference.
For the most effective results, chug your shake within an hour after a workout???particularly a lifting session???and/or first thing in the morning.
As for the type of protein to take, whey, casein, soy and milk protein are all worthy candidates, but you don???t need to be overly particular. Base your purchase on price, taste, texture and digestion (i.e., the dreaded flatulence factor).
If you find yourself missing a day here and there, don???t freak. Simply regain your protein consciousness and jump back on the wagon.
For optimal results, keep training hard and get enough sleep???eight hours a night, minimum. Also, drink plenty of water, at least one fluid ounce per kilogram (2.2 pounds) of body weight a day.
