Proper protein timing is an important part of your health and fitness regime. If you fail to consume enough protein at the right times throughout the day then you may make smaller performance gains than expected. Also you risk over training as you may not be giving your body the fuel to repair, rebuild and replenish muscles after exercise.
Does protein build muscle? Yes, protein is essential for muscle growth and repair. Although fat and carbohydrates are also required for muscle function, it is the protein that builds muscle tissue. However, protein is not stored effectively in the human body, so if it is not used it is expelled as waste relatively quickly. This is why regular protein intake is required.
How Much Protein To Build Muscle?
How much protein your body needs, and how much to build muscle, are two different things. The amount of protein you need to consume is something that is often debated in bodybuilding and athletics forums. Some people calculate the daily protein requirements based on your lean body weight, others on your total body weight. Some just suggest a very high amount, taking the approach that if your body does not use it, it will expel it anyway.
Protein Calculator For Muscle Gain
The protein equation:
- Daily Protein Requirement = Lean Mass Weight x 2.75 / 1000
Lean mass is your total weight in kg minus your body fat.
To estimate your body fat use this equation:
- For men, Body Fat% = (1.20 x BMI) + (0.23 x Age) – 16.2
- For women, Body Fat% = (1.20 x BMI) + (0.23 x Age) – 5.4
So, lets assume that you are overweight but wanting to build muscle and get fit. You need to determine how much protein you need so that you can cut your calories and reduce carbohydrate intake as much as possible without impairing muscle growth.
Example male: 35 years old, weighs 95kg, 175cm tall. Calculation is broken down into parts to make it easier to follow:
Body fat % = (1.20 x 31) + (0.23 x 35) – 16.2
= 37.2 + 8.05 – 16.2
= 29.05% body fat
So the daily protein requirement is:
(95 – (0.2905 x 95)) x 2.75
= (95 – 27.5975) x 2.75
= 185.35
So this adult male would need to consume 185 grams of protein per day as part of their muscle-building diet. This protein can come from any source, so long as it is available when needed.
An alternative protein equation
Of course, you may not wish to do the above calculation. One popular way of calculating protein intake is to use this equation:
- Daily protein requirement (g) = Your body weight in pounds.
So in the above example, the 95kg male weighs about 209 pounds, so the daily requirement would be 209 grams. This actually gives them more protein per day. As this equation does not take into account body fat it may result in more protein than is required being eaten.
A more sensible equation using the metric system would be:
- Daily protein requirement (g) = Weight in kg x 2
So the example male would aim to eat 190g of protein per day, which is very close to the amount calculated using the estimated body fat figures.
Some bodybuilding coaches recommend doubling this figure. However, too much protein will lead to increased body fat if you do not burn the excess calories off that come with the additional protein.
The Best Time To Eat Protein For Max Muscle Growth
You need to eat protein before or after workout to build muscle. Protein timing is as much an art as a science. However, the key rules are:
- Start the day with protein. Your body is in a catabolic state when you wake up and therefore you are at risk of breaking down muscle tissue for energy. So a quick protein boost helps you to change your metabolism to burn fat instead. Whey protein is best in the morning.
- Eat more protein as snacks in between your meals. Casein protein is a good choice throughout the day because it is a slow release protein which means protein will remain in your blood longer to keep replenishing muscle supplies.
- Protein after your workout. Most people are in agreement that this is the most important time to consume protein. Research has shown that protein should be consumed within 30 minutes of exercise for maximum benefit. The best way to take this protein is as a shake. Whey protein is an excellent choice. There are also some benefits of whey protein before bed, although many take a slower release casein protein before bed.
- More protein before bed. As you will ideally be sleeping for at least 8 hours to give your body every chance to recover and rebuild, you need to stock up on protein before you sleep. A late night shake is a good idea here.
Best Time To Drink Protein?
The best time for whey protein is really before your workout. Whey protein breaks down quickly (digested) so sends protein to your muscles within 30-60 minutes – so drinking whey 30 minutes before a workout is ideal. Some people take half a whey protein shake half an hour before their workout, and the other half afterwards – this guarantees maximum protein for rebuild.
The best time for casein is either after your workout or before yo go to bed. Casein is the
best night protein because it breaks down slower so the protein is transported to your muscles over an 8 hour period while you sleep.
Weight training without eating – how important is protein?
While eating plenty of protein at the right time will help to maximise your gains, you can still build strong, lean muscle when on a normal diet. People were getting fit and lean years before sports nutrition was understood.
Rebuild protein is vital when training hard though, so you cannot expect to win bodybuilding contests or athletics competitions if you do not concentrate on your diet too, but you can certainly get in great shape. Many people get fit big though weight training and a relatively normal diet.
Best Sources Of Dietary Protein
Ideally you should get as much of your protein as possible from healthy dietary sources. One of the pitfalls of attempting to get all your protein from your usual diet is that you start to consume food that is also high in saturated fat and salt. Processed and fried meats should be avoided, so do not eat more hot dogs and salami to get that protein. Here we list some good protein sources:
Whey and Casein protein Supplements
There are many protein shakes on the market, read the reviews to chose one and then read the labels on each to learn how to use them properly.
Really the key is to eat well-balanced micro-meals throughout the day. Do not neglect your carbohydrates and fats while in the search for more protein, as these are both essential for healthy growth too. Muscles use glycogen for fuel, and the only source of this is from carbohydrate. However, to maintain a healthy diet consume low GI carbohydrates. Fresh salads with your protein choice are an excellent way to eat a balanced diet.
Possibly the most important thing to remember is to test and analyse results. If you start putting on too much weight or you hit a plateau with your training, then look at your diet again to check that you are not eating too much of the wrong type of food.
Are Protein Supplements Safe and Healthy?
Whether or not too much protein is harmful is also often debated. Many people speculate that it leads to kidney problems, whereas many bodybuilding coaches say that they have never seen or heard of such problems. Some dietitians do believe that many bodybuilders and athletes consume far more protein than they really need and do put themselves at greater risk of heart disease in later life.
Some people believe that increasing protein consumption is not without health risks. While many bodybuilders and nutritionists believe that increasing protein consumption is risk free, leading dieticians have stated that there is a link between excess protein intake and chronic illness. What are the health risks associated with excess protein intake?
The British Dietetic Association (BDA) stated in September 2012 that increasing protein intake can lead to short term problems such as nausea and longer term, and more serious conditions, such as kidney and liver damage (Reported on BBC Newsbeat). However, the BBC have not actually referenced the research so we cannot delve deeper into this new statement from the BDA, and there is nothing currently (Sept. 2012) on the BDA website concerning this stance.
Protein supplement manufacturers have responded to this health warning by stating that on average there is only one case per year. The improvements in fitness and internal health that result from improved fitness far outweigh the risks associated with taking extra protein to build more muscle.
The British Department of Health suggests that you do not exceed double the recommended daily intake of protein, which is 55.5 g for men and 45 g for women. So, men should not consume more than 111 grams per day, and women should limit themselves to 90 grams per day. This is around half of the recommendations above for calculating protein intake.
This is still a hotly debated topic. Athletes and bodybuilders are demanding proof that protein is bad – empirical evidence, cohort studies etc. At the moment the research has only shown that protein is not dangerous to health.
One of the most recently published books on this topic, Dietary Protein and Resistance Exercise, also concluded that there was no obvious health risk for strength athletes on high protein diets. The editor of the book, Lonnie M Lowery, also published in 2009 a paper on dietary protein safety and concluded that;
Various researchers have observed the disconnectedness between scientific evidence and public education regarding protein. The lack of population-specific data on athletes and the equivocal nature of existing data on non-athletes (e.g. elderly and even chronic kidney disease patients, beyond the scope of this review) bring into question why there is a “widely held belief that increased protein intake results in calcium wasting” or why “Media releases often conclude that “too much protein stresses the kidney”. Lonnie M Lowery and Lorena Devia, 2009.
The Science of Protein and Muscle Development
This paper discusses protein synthesis, muscle protein breakdown and how diet helps to maintain a balance. It explains the importance of carbohydrates in reducing the breakdown of muscle protein post workout.
- “Exercise, protein metabolism, and muscle growth” by Tipton KD, Wolfe RR. Int J Sport Nutr Exerc Metab. 2001 Mar;11(1):109-32.
- “Ingestion of Casein and Whey Proteins Result in Muscle Anabolism after Resistance Exercise” by Tipton, Kevin D.; Elliott, Tabatha A.; Cree, Melanie G.; Wolf, Steven E.; Sanford, Arthur P.; Wolfe, Robert R. Medicine & Science in Sports & Exercise: December 2004 – Volume 36 – Issue 12 – pp 2073-2081
This research specifically looked at the timing of protein supplementation and found that in elderly men it is better to take a protein supplement soon after exercise.
- “Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans” by B Esmarck, J L Andersen*, S Olsen, E A Richter, M Mizuno and M Kjær. The Journal of Physiology, August 15, 2001, 535, 301-311.
A booklet that looks specifically at the role of protein and resistance exercise, and includes reviews of past research into the possible health risks.
- “Dietary Protein and Resistance Exercise” by Lonnie Michael Lowery, Jose Antonio. Publication Date: April 25, 2012 | ISBN-10: 1439844569.
The paper by Lonnie M Lowery and Lorena Devia which examines the relationship of protein and health, and mentions how the media continues to claim that increased protein causes kidney problems even though there is no scientific evidence to support this.
- “Dietary protein safety and resistance exercise: what do we really know?” by Lonnie M Lowery and Lorena Devia. Journal of the International Society of Sports Nutrition. 2009; 6: 3. Article printed in full: www.ncbi.nlm.nih.gov/pmc/articles/PMC2631482/
Hi I’m 154lbs 5’8 workout 5 days a week . Would like to know what can I eat @ night for protein and how much of it?? And how much carbs druring day time?? What carbs are the best do you think?? Thank you for your help !!
Good protein sources in the evening are fish and chicken. Or you could have a protein shake, maybe a whey isolate.
Best carbs – from a well varied diet, so different vegetables, fruits, pulses, nuts etc. Variety is best. White bread, pasta, rice is the worse choice.
I’m 32, 5’3 and currently 155 lbs. I lost about 40 lbs. over the course of a year with diet (WW) and exercise (mostly cardio). However, now I’m trying to lose that last 15-20 lbs (it should probably be more according to my height, but I think I would be happiest at this weight as far as managing it long-term). I’ve been doing cardio for an hour, 3-5 times a week and slowly adding some weight training. I would really like to get more defined at this point, so I’ve been considering taking some supplements and protein shakes, since I’ve read that it will benefit with more weight training. Should I also cut down on cardio and focus more on the weights since I seem to have reached a plateau? I would love to have flat/toned abs for once in my life!
If you have the time to do both cardio and weights, that is the best option. Cardio first thing in the morning and then weights in the evening can work. Never do an intensive cardio session just before weight training as you will deplete your energy reserves and not lift so well.
Be careful with the protein supplements, they contain a lot of energy so make sure you do not start consuming more calories than you need.
I’m 15, and about 99 pounds, 5’4. I know im a little underweight, but im trying to gain muscle. I workout right when i get up in the morning, I run for 15 mins then to 10 minute cardio and some ab workouts. Afterwards, i have eggs, bagel, and a yogurt all about 21 grams of protein. But when i wake up I do not eat anything, should I? I do have whey protein shake I can make but i’m not sure if i should take it before or afterwards? Also, I was told it is best to eat most protein in the morning, but what are some good lunches? and dinners? Thank you so much.
Hi Glenda. You should eat protein with every meal, not just for breakfast. The best time for a protein shake is straight after exercise, within 30 minutes, ideally sooner. Do some bodyweight workouts to start developing more muscles. Squats, push ups, bench dips, leg raises – these will all help develop more muscle.
Cardio before breakfast is OK, but more intensive exercises, such as weight training, bodyweight workouts, should come after you have eaten to ensure you have a good supply of glycogen (from carbs) to fuel muscle movement. Eggs, yogurt and bagel will provide you with plenty of energy and protein for your needs. Chicken, fish, bean and peas are good for lunch/dinner to boost protein too.
hey, i workout right when i wake up, and i dont eat anything. Just go straight to my workout (not too intense, cardio for about an hour) should i eat anything before?
Also, I eat lunch around 12, when i get home from school at 3 i go running for about 30 minutes, and afterwards i do alot of ab and strenghtning workouts. What should I consume before and after that workout? Please help, im at a loss here. Thanks.
That is fine Mark. Eat a healthy protein meal after the abs / strength workouts.
I have been wrkin out for about six months now. I don’t do cardio, What protein supplement should I go for? Please name the product.
If you are looking to lose fat still, then a whey isolate would be a good choice as the sugars are reduced. Drink straight after weight training.
Recommended product: AST VP2 Whey Isolate
Hi There
I have read through many websites and I feel a little bit lost about how much protein to take without gaining weight. I would like to lose around 14kg. I weigh 74 kg and I am 30 years old. My body fat is around 34%.I used to be very fit and my body fat was at 21%. I trained very weel and went to the gym 4 to 5 times per week.Due to an injury 2 years ago in the gym. I have damaged one of my main nerves in the neck so I cannot train like I used to.I have been going to the gym on and off but I want to seriously train this year and get back to gym 4 to 5 times a week.
Can you please advise on what is the best way and what training exercises would you recommend to lose this excess weight and drop my body fat?Basically increase my metabolism but also support and feed my muscles with the right amount of protein . And when is the best time to take the I do not want to build huge muscles I would like lean muscles.
Many Thanks
Hi Selmich. Firsly, you will not get huge muscles if you are not bodybuilding, so do not worry about that. The calculation for the amount of protein you should take is above, using the basic calculation is a good enough guide. As for how many calories are in it, there are 4 calories per gram of protein.
So, at 74kg, you need 74 X 2 = 148 g. May as well round that up to 150 g.
150 grams of protein will contain 150 X 4 = 600 Calories.
For this to be meaningful you need to know exactly how many calories are in all the food you are eating, and how it is split already between protein, carbohydrates and fats.
Really, as you goal is not to be bulky, just lean and fit, the best thing to do is to focus on eating a healthy and well balanced diet (detail of calorie requirements are included in that article), but a 30 year old guy needs 2700 – 3000 calories a day, depending on how active they are.
So if you are looking to lose weight, you could consume around 2700 calories a day on the days you exercise, so long as you are burning 500 calories with exercise. On days you are not exercising, consume around 2200 calories, of which 600 calories should still be protein, and you should be OK to lose weight.
Always aim to improve your fitness. As for type of training, bodyweight exercises could be a good option – they are free to do, can be done anywhere, work the muscles and cardiovascular system and will lead to a leaner body.
Thanks very much for your prompt reply. Much appreciated.
Do you recommend to take protein drinks after my workout to help my muscles ease?
When is the best time?
Can you also advise calorie intake per day for a female trying to lose weight? Not sure if i am supposed to be following man’s calories intake??
Sorry, yes. For a 30 year old woman you need 2100-2350 Calories a day.
A protein drink after a workout is a good idea, but only if you factor in the calories to avoid consuming too many on that day. Protein drinks can vary widely in the amount of calories they contain. The “weight gainers” often have carbohydrates and sugars added, whereas the “whey isolates” are lower in calories, but are more expensive to buy.
Timing – within 30 minutes of exercise is best.
Hi There
Thanks. So that means I should aim for 2100 calories per day when I am exercising as long as I burn 500 calories each day in the gym 4 times per week.And other days when not exercising burn consume 1600?
I have looked at different types of protein drinks and I have come across Pure Hemp Seed Protein on myprotein.co.uk website which seems to be really good? Do you recommend this instead of whey?
I am not at all familiar with hemp protein, will read up on it later. Whey is consider to be best after exercise because it is quickly absorbed. Casein protein (egg whites) is more slowly absorbs, which is why some people (bodybuilders, athletes etc) will take this in the morning, and some before bed, to ensure that their muscles are receiving constant stream of proteins. But they exercise a lot more than us mortals. I am sure the hemp will be good.
And yep, your calorie calculations look good.
Thanks very much… Really appreciate your advice.
I have one more question – sorry about this. I am thinking of purchasing a recovery xs drink for taking afterworkout which contains whey protein.
This one from myprotein.co.uk
RECOVERY XS – Waxy Maize Starch, Impact Whey Isolate®, L Leucine, L Glutamine, Creapure®, Vitaminc C (as Ascorbic Acid), Electrolyte Blend (Sodium Chloride, Potassium Sulphate, Di Calcium Phosphate and Magnesium Oxide), Soy Lecithin (emulsifier).
What is your opinion on these?? As I do not like to take something which might have bas side effects. I prefer natural things.
It really depends on your goal and how hard you are exercising. If you are having a healthy diet, which means plenty of fruits, vegetables, pulses and a variety of protein sources, then the average person does not really need this, as most of those ingredients will be found in a balanced diet.
See how you get on with your workouts. If you are losing fat, getting fitter and looking and feeling better, then you are doing OK. If you are not gaining muscles and taking long to recover, then maybe you need something like this. But try without first.
I have just started a high protein 5 small meals a day regime and going to gym 4 times a week but, the diet my trainer has me on is becoming boring very fast it mainly consists of chicken, jasmine rice and a few veges I was wondering if i could modify it a bit as i am getting real sick of chicken..lol thanks
There are certainly alternative protein sources that you can eat, such as pork, a variety of fish, beef, game meats are very high protein too, as well as vegetarian sources such as tofu, nuts, pulses and of course protein supplements.
well I weigh about 210 and 6’2″ and my gyms body fat % reader says I have 7% but this equation says I’m 20. I am a teen bodybuilder.
This calculation provides a very rough estimate and assumes that the average person does not have much muscle. If you are a bodybuilder then I assume that much of your mass is muscle which would explain a low body fat %. What is your waist circumference? This is often a good indicator of being overweight. Your BMI is 27, but if you are carry lots of muscle this is not a problem.
Iv read your article it may not link entirely well with timing of protein consumption…well its more of a dietary balance query: Im looking to gain size and muscle mass, Im going back to training and before i gained muscle mass and lost fat because i was filling a strict diet of low carb high protein, Iv heard and thought to gain muscle and bulk at the same time I have to keep my protein intake high along with carbs….but people say to bulk up with carbs then work with protein with an average carbohydrate intake….confused.
To get really big, the bulk up, you will need a healthy supply of carbohydrates and proteins. Carbs are muscle fuel, they get converted to glycogen which is the energy source for muscle movements. With inadequate carbs you will not be able to work hard enough or for long enough for maximum gains. Protein is of course essential for the repair and growth of muscle. So you need both.
When you decide to start cutting down the fat levels, this is when the carbs need to be heavily restricted.
Hi, Ive been doing a workout program for almost 6 weeks now to build muscle in my body. Ive always been thin and active but my muscle development isn’t where I want it to be. Could it be because i’m not eating enough protein? Because this is the second time that i’m doing this workout program and my body does look more toned but I seem to have gotten stuck. Any advice?
That could certainly be the case. Eat more food too. Take in more health carbohydrates (vegetables, fruits, nuts, pulses) as well as dietary protein (eggs, chicken) and also have a protein shake straight after weight training. If you are not gaining muscle or fat, you must be still eating too little. If you gain too much fat, then most likely you need to increase your weight training intensity / volume.
i have read that the less sugar the better when trying to build muscle and lose weight. the only sugar i have is in my protein drinks. should i use a protein drink with no sugars, or is this one ok
If you are not allowing any dietary sugar then this should be OK. If you want to go extreme then look for whey isolates.
Hi,
I work out at 6am each morning. Just recently I’ve started drinking a whey protein shake after finishing the workout as well as having my normal breakfast (yogurt, fruit, muslie etc) before going to work. Until now I haven’t been eating anything before the workout as I’d read that working out on an empty stomach can hurt weightloss. I am now shifting workouts a bit more towards a goal of muscle gain as oppoosed to weightloss. You mention that not eating before a work out can cause the body to break down muscle tissue for energy. Does this mean that I should really be having a protein shake before AND after the 6am workout? And then potentially another before bed? What types of protein and other nurtients would be best to take in before & after a 6am workout? And then before bed at 10-11pm. Assuming that I’m eating a health lunch and dinner as well.
thanks
Whey protein releases its energy quicker (whey proteins breakdown faster) so these are best before and after workouts. Casein based protein breaks down slower, so better as a general supplement or before bed. If you are weight training in the morning then really you should take some carbohydrate and protein to provide energy for work, glycogen levels may be a little lower in the mornings before you have eaten.
Hi , I’m 22 and about 95 pounds I’m very thin , I have just started going to gym . Plz suggest me what I have to take protein powder or weight gainer powder , I want to gain weight and also build muscle.
Hi Sanjay, protein powders are good, but you need to eat more too. Start increasing your total energy intake. Eating oats (muesli, porridge) for breakfast is good, as is wholemeal toast with eggs. Eat large mixed salads with chicken or fish for lunch. Always snack healthy, get more protein from fish snacks, cottage cheese, nuts and seeds. Eat stews made from pulses and a rich variety of vegetables.
Your aim should really be to build muscle, but as you increase your food intake you may add some weight too anyway. Do not worry about this though. Keep focused on the exercise and eat a good diet. Food grows muscle, exercise just triggers the process.
Hi, i wanted to make good muscles with cuts n i have started working out frm last 2 mnths and recently i have started taking whey protien too but my stomach is not in good shape n i feel uncomfortable with it, will please tell me how to make it 6 pack n how much time will it take to make good muscles with help of whey protien.! thnx
Hi Stephen, what exercises are you doing, and what are you eating?
Hi, I am in the process of working to build muscle and lose body fat. I have a good bmi (22) but have a beer belly. Currently I eat Special K for breakfast, salad with ham, apple, banana and yogurt and a normal meal for dinner.
I’ve stopped eating all sweets and crisps and only eat fruit for snacks. I have lost over a stone in weight over the last 6 months but still have the belly and do not seem to be putting on much muscle.
After reading your blog I think my protien intake is too low and I may be burning muscle for fuel. I work out every other day doing 30 mins of interval training on treadmill, 10mins interval training on rower and then an hour on the weights. Can you advise? Thanks and great site btw! Also I’m 26.
Hi Chris, yep, looks like protein is a problem. The example you gave has only a very small amount of protein from the ham. Start having 2-3 eggs for breakfast, eat chicken instead of ham, have fish a few times a week. Also having a whey protein shake after weight training is advisable.
As for exercise, really you should not to the cardio immediately before the weight training. The 30 minutes of interval training will burn off a lot of muscle glycogen (fuel) which leaves less for weight lifting. Do cardio on separate days, or at least in the morning then have some snacks and meals before the weight training.
Thanks for your quick response and I will start adding more protien into my food. Another couple questions I have is he amount of carbs I should eat? I’ve read that a low carb diet is good for loosing weight but is it good for building muscle, as I’ve also read that too low could induce ketotosis, which is not good for building muscle. Would a price of bread be good with the eggs for breakfast and pasta for lunch or dinner? Also when weight training I was doing 3 sets of 15 reps as I do not what to get big just reduce body fat and build muscle to be more defined. I’ve read that doing less reps (5or6) of heavier weights is a better way to train, is this right? Many thanks!!
Best go for wholemeal bread, and limit yourself to 1 slice. Try not to worry too much about how many carbs you are getting right now, instead focus on the exercise. You do need to limit carbs for fat burning to happen, but you also need carbs to fuel muscles. This is really why bodybuildings cycle “bulking” and “cutting”. With high intensity workouts and strict diets you can cut fat while building muscle. Think Gerrard Butler and crew in 300. But that is hardcore and takes a lot of hard work and dedication – not easy either if you have a full time job that is not being an actor.
For carbs, the best option is low GI carbs as these release sugar slower which means you are less likely to fill up your glycogen stores. A little bit of biology to explain (not the full picture, but hopefully you will get the idea):
Carbs we eat are converted to glucose (a.k.a. blood sugar) on digestion. When blood sugar rises, the liver releases the hormone insulin. Insulin is designed to lower blood sugar levels. This is done by allowing glucose to be converted to glycogen by the liver and then stored in the liver and muscle tissue. Glycogen stores in the muscles are used for fuel. Stores in the liver are for future energy needs.
Once the liver is full and no more glycogen can be stored, fat storage starts. So glucose is converted to glycerols and with fatty acids is stored in fat cells as TAGs (another energy storage). So this is why we get fatter – too much sugar and fat in the system that eventually gets stored in fat cells.
To breakdown fat the body releases the hormone glucagon. This is only released when blood sugar falls (the brain requires sugar for energy, so the body breaks down any glycogen to feed the brain with glucose). Once these reserves are spent the body turns to the TAGs in the fat cells to gather more glucose from the glycerols. So fat loss commences.
A lot happens to get to the point of fat loss, but the key is to ensure that blood sugar levels do not spike, as this prevents fat loss (impossible to lose fat while insulin is in the system).
So, a low GI diet (glycemic index being a measure of how quickly sugar in food is released into the blood, 100 being the figure for pure refined sugar) means that you manage your blood sugar levels better. Cardio exercise depletes muscle glycogen (burns energy / calories). If you flood the body with sugar before and after exercise you will not get to the point where the body needs to draw on fat reserves. Keep blood sugar under control and exercise depletes glycogen then TAG breakdown starts. You need to ensure that you get adequate protein to prevent muscle wastage too.
This is why it is often so hard to lose fat, and why it is so easy to gain it.
In short: a well balanced diet with mostly low GI carbs and healthy proteins (eggs, fish, whey) and daily exercise helps you lose weight.
Hello, I would like start by saying you have got an excellent website and thank you for answering all the questions with useful information. My predicament is that I cannot seem to increase muscle mass. In the last 18 months I have lost 2 stones in weight doing only cardio exercises. Being happy with my weight (now 70 kg) I changed my training regime to include weights (that was 6 months ago). Unfortunately I am having great difficulty in increasing my lean muscle mass, to the extent friends and relatives think I have gone too skinny and suspect I have a life threatening illness as well as my parents requesting I stop going to the gym. I go the gym 7 days a week do mixture of weights and cardio sessions (Mon – chest, Tues – abs, Wedn – arms, Thur – legs, Fri – spin class, Sat – separate weights & cardio classes straight after each other, Sun – steps class). I take PHD mass & strength protein drink after each work out. I take between 1200 & 1700 calories of food each day depending on what I eat. I have regularly check bmi, water content, muscle mass etc at the gym and they say all that is good. The only thing is I normally have 6 – 7 hours of sleep each day. Have you got any advice on how I could increase muscle mass?
Hi Gaz. How old are you? I ask because if you are a teenager still then 1200-1700 Calories a day is not going to help you build muscle.
By the sounds of it you need to cut back on the cardio (stop the spinning and step classes), and just do weight training 3-4 times a week. Take a rest every other day. Increase recovery, increase nutrition, lift more weights in one session, reduce cardio.
If you goal is muscle, focus on that. Well done for burning the fat off to get to 70 kg, now it is time to start focusing on weight training. It may be a good idea to start keeping a food and training diary so if you start to gain too much fat again, instead of just muscle, you will be able to easily see what to cut back.
Also, aim to get a lot more protein from your diet as well as from supplements.
Hello, I am an underweight. I want to know when is the best time to take some whey protein supplement. Is it during pre-workout or post-workout? Is it possible to take one protein drink per day or more?
I also want your advice on how I could gain weight beside from taking supplements.
Thank you for your time.
Hi Reniel. To gain weight you need to eat more. Supplements are just that, they supplement your diet. Eat plenty of lean proteins – chicken, eggs, fish, sea food, nuts and seeds. Eat healthy low GI carbohydrates. Take a whey supplement after working out. Staggering a whey supplement may be beneficial, so rather than take all straight after a workout, take half straight after, then 1/4 an hour later, then the last 1/4 an hour after that.
You will have to keep working out to ensure that you build muscle and not put on fat. But more food and more lifting is the only way to grow.
Thank you for your reply.
To summarize, instead of drinking my whey protein shake all straight after a workout, I need to drink the HALF of it during the first 15 minutes of an hour. After that, I need to drink the OTHER HALF for the last 15 minutes coming.
Is that right?
That is one way Reniel. There is no guarantee that it will work better this way, but some studies have indicated that taking whey several times after a workout, spread over the hours immediately after exercise, does help. Also taking whey the following day helps, so really, it seems that the solution is to just drink it on a regular basis so long as you do not exceed your calorie limits for any given day and that you do not restrict nutrition in other quarters, such as carbohydrates, fats, vitamins etc.
Fantastic site. Loads of information but maybe just a little too much at times. Information overload ?
I was wondering if you might help me with my usual traing program which usually works likes this; Mon’, wed’ and friday I start the day with a large banana and a small bowl of muesli. Approx 15 min’s later I start with (warm up and stretching),
Press ups x 25,
bench press – 20kg x 25,
curls – 10kg x 10,
Flyes – 7.5 x 10,
shoulder press – 10kg x10,
triceps ext’s, 10kg x 10,
upright rows, 20 kg x 10,
squats – x 100,
single arm row – 10kg x 25,
crunchies x 25 – 50,
leg raises x 10, followed by side bends – 10 each = 20. Cool down and more stretching followed by three eggs mixed with a little milk.
I am 50 years young and jog tue’s and thurs’ for 25-30 mins. I respect and value your experience in all matters health and fitness. I do not eat a lot of meat (nearly a vegetarian) but do eat lots of fish and fresh vegetables. I would greatly appreciate your thoughts and comments on gaining muscle mass and anything else you think I should know.
Thankyou in advance.
Hi E. Well, for gaining muscle mass you need more protein, 3 eggs and a little fish is not going to do it. Consider a whey protein shake after your workout. More pulses, nuts and tofu may be an idea (never eaten tofu, but apparently it is packed with protein). Or just lots of tuna. Also, you should consider increasing resistance. If it is muscle mass that you want, then 100 squats is not going to achieve that, you need to get inside a squat cage (or use a leg press machine) and start lifting some more weight. Also, work sets of 25 reps is too high. Good idea to warm up with some press ups, but for bench you should increase weight, increase to 30kg next time try 8-10 reps, see how that goes. Do 2 sets of 10 reps with a heavier weight. Same really applies to all the exercises. 25 single arm rows is great for muscular endurance but not so good for bulking. Lift heavier. How long have you been doing this workout? I looks a great workout, but it may not be ideal to meet your goals.
Hi. Wow ! Very quick response. Thankyou.
I have only been doing this workout for nine weeks and figured if nothing else it should give me something to work from until I get some ‘proper’ advice.
I shall take on board and put into practise what you have suggested. Many thanks. I shall get back to you in a couple of months to let you know how I get on.
Fantastic site. Keep up the excellent work and again, many thanks.
Look forward to hearing back from you in a couple of months E!