When it comes to building muscle, you'll find no shortage of advice on what to eat, how to train, and what sort of supplements you should be taking. Unfortunately, there are a lot of misconceptions, and one of the biggest is that you must eat a lot more protein than usual, says Sarah Dacres-Mannings, a spokesperson for Sports Dietitians Australia. Yes, your body's protein needs do increase when you're actively building muscle, but many of us are already eating enough to cover this without making any change to our diets. Eating yet more protein might be going overboard and could actually cause you harm. At best it's extra kilojoules you don't need, but it might also increase the risk of kidney disease and osteoporosis (brittle bones) for some people. How much protein do you need? A diverse diet of protein-packed plants and the occasional serve of healthy meat or fish is probably all the protein your body needs to maintain health - and even bulk up, Dr Sandro Demaio writes.
So how much protein is enough and how much is too much? A sedentary person needs to eat about 0.8g of protein per kilogram of body mass each day. Athletes, and people who want to build muscle, need to double this (1.2 to 1.7g of protein/kg of body mass), Ms Dacres-Mannings says. Most of us are eating 1.6g to 1.8g protein/kg of body mass anyway in our usual diet, male vitality enhancer but upping your protein because of a misguided belief you need it risks tipping you into a danger zone. None of us needs to consume more than two grams of protein per kilogram of body weight a day, Ms Dacres-Mannings says. While many consider breakfast as the most important meal of the day, a healthy lunch is equally essential. Good genetics, for a start, meaning that some people are able to put on muscle more easily - about 20 per cent of people are like that.
Get a mid-week boost and receive easy recipes, wellbeing ideas, and home and garden tips to your inbox every Wednesday. You'll also receive a monthly newsletter of our best recipes. Compare your actual dietary protein intake with your ideal intake for muscle building. Train sensibly, with a suitably qualified coach. Eat a protein and carbohydrate snack after workouts. As well as your post-workout snack, spread out your protein intake through the day. Before using a supplement, seek expert advice from a sports dietitian or other health professional. If you want to try using a protein supplement, make sure you check it on Informed-Sport or HASTA websites. Both these companies rigorously test for substances banned at the Olympics and in elite sport. Since some banned ingredients or contaminants could be harmful, this is one way to reduce your risk, but for most people, the extra benefit of protein supplements compared to an equivalent food option will be negligible. This is general information only. For male vitality enhancer detailed personal advice, you should see a qualified medical practitioner who knows your medical history.
If you’re serious about weightlifting, you’ve probably heard the term "progressive overload" before. But what exactly is it? Progressive overload is the steady increase of stress placed on your muscles during exercise over time. You can achieve this through various methods, including increasing weight, reps, or sets. Mind you; this method is not for the faint of heart. As the name suggests, it demands more and more from your muscles. The line that sits between what is within the limit and beyond the limit is extended. Curious? Keep reading to find out more about it. What is Progressive Overload? Progressive overload is a fundamental principle in weightlifting that involves increasing the demands on your muscles over time. This means you need to lift heavier weights, perform more reps, or do more sets to continue progressing. The concept of progressive overload is based on the idea that you need to challenge your body continually to see continued progress and improvements in strength and muscle growth.