More Protein, More Muscle, Right?

Coaches, parents and athletes falsely assume that muscle growth is based solely on the amount of protein consumed. Most athletes consume adequate protein for muscle accretion; it is the total amount of energy consumed and type of resistance training that most often interferes with or supports muscle growth. The following Muscle Growth Recipe provides some insight into what ingredients are needed for muscle growth or accretion to take place:

1. An athlete’s genetic body type is essential to consider. Mesomorph body types will have a much easier time gaining muscle than ectomorphs. A person who experiences visible muscle growth after two weeks in the gym, most likely has a mesomorph body type.

2. Sufficient levels of anabolic hormones, such as testosterone, are necessary but typically are not high enough until an athlete is well into the later stages of puberty.

3. A strategically planned resistance training program that sufficiently challenges the muscle and includes an element of overload.

4. Consumption of a balanced meal plan that includes adequate energy or kliocalories is crucial to promote muscle growth. Adequate energy allows the protein ingested to be used for muscle growth and not converted into energy by the body. 

5. Adequate protein is vital, but the required level is much lower than what most people believe. 

Multiply your weight in Kg by the values listed below for carbohydrate (CHO) & protein needs.

Type of Sport and or Position	Protein Needs (gm/Kg)	CHO Needs (gm/Kg)
Sedentary or Inactive Individual (Coxswain, goalie, etc)	0.8	3-4
Resistance Athletes (to gain/maintain muscle, football, sprinters, short distance swimming)	1.6-1.7/1.2-1.4	5-8
Intermittent High-Intensity Athletes (LaX, Basketball, Soccer, Field Hockey, Squash, Tennis, Distance Swimming or Running)	1.4-1.7	6-8
Weight Class or Restricted Athletes (Gymnastics, Wrestling, Lightweight Crew, Diving)	1.4-1.8	5-6
Endurance Athletes (Triathletes, marathoners, etc)	1.2-1.4	8-10
Vigorous Aerobic Endurance Exercise (Aerobic exercise class lasting longer than 1 hour)	1.1-1.4	6-8

Needs are calculated using 2016 AND, RDs of Canada, and ACSM Position Stand. Teenagers or those athletes still gaining height should increase the amounts above for protein by 10% to meet their additional needs for growth. It is helpful to keep in mind that the body only requires an extra 9-18 grams of protein a day added to the daily requirement to encourage muscle growth. It is likely that a combination of different protein sources is best eaten throughout the day. Requirements naturally change through the decades of life.

1. Restorative sleep and rest from exercise are essential to allow the body to repair, rebuild and recover as well as build new muscle if all conditions or ingredients are present