Bodybuilding Weekly: Building Muscle Much More Complex Than Extra Protein

Building Muscle Much More Complex Than Extra Protein
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Hardbodies News on 16 December, 2008 07:33:00
 
December 16, 2008Brody Armstrong, 16, is no stranger to protein supplements.
A triple-A hockey player for Toronto's Lakeshore Lions, he's been known to have
a protein shake after a tough workout either on the ice or in the gym -- and
he's not alone.
Protein supplements are one of the most common nutritional aids out there, and
are especially popular among young male athletes such as Armstrong.Why is extra
protein all the rage among active young males? The word around the gym is that
protein supplements build bigger muscles and aid in recovery after exercise.
Yet, to date, there is no scientific consensus supporting the practice of
exceeding the recommended daily intake of protein -- be it in the form of
supplements or food.
"Even athletes with the highest energy needs should not eat more than the daily
maximum of two grams of protein per kilogram of body weight," said Marielle
Ledoux, professor in the nutrition department at the University of Montreal's
faculty of medicine. "You won't get any additional benefit if you eat more than
that."
So, while it's true that protein is essential to muscle growth, and that
physically active individuals need more protein than someone who never hits the
gym, experts say most North Americans consume more than enough protein to fuel
muscle growth.
"Usually, everybody is getting about twice as much protein through their diet
than needed," Ledoux said.
Consuming two servings of milk products and two to four servings of meat or
meat substitutes is all that's needed to meet the average 1.5 grams of protein
per kilogram of body weight per day that's recommended for athletes.
Despite this expert advice, most protein-supplement users swear that augmenting
their diet with high-priced alternative sources such as whey protein powder is a
worthwhile investment.
But contrary to gym lore, consuming more protein than the body needs isn't the
key to looking like Arnold Schwarzenegger -- before he became governor of
California.  Excess protein adds inches, all right, but not necessarily of
muscle. Like any other nutrient consumed in excess, too much protein gets stored
as fat.
So, while it may seem as if quaffing down a hefty protein shake after every
workout is putting on weight where you want it, chances are it's also putting on
inches where you don't want them.  Chocolate milk can be as effective as
high-priced protein supplements for post-exercise muscle recovery.
"When you consume more protein and energy than you need, the excess is broken
down into two parts: some is converted into body fat and the remainder is
eliminated in the urine," Ledoux said. "Because you can't store protein, there
is no point eating more than you need."
How do athletes get the wrong message about protein supplements?  A study
published in the July 2008 edition of the National Strength and Conditioning
Journal found that coaches, parents and friends -- not nutrition experts --
provide most nutritional information to high-school athletes.
It's no surprise, then, that the wrong information is getting out.  A poll of
320 college athletes indicated almost half the respondents believed that
protein, not carbohydrates, is the main source of energy for muscles, and 37 per
cent said they believed athletic performance was enhanced by consuming protein
supplements.
Is too much protein dangerous?  Probably not.  Despite some suggestion that
dehydration, gout, diarrhea, bloating and kidney damage are possible
consequences, there is little data to suggest the type of protein
supplementation practised by athletes lends itself to long- or short-term health
problems.
The main problem is the unnecessary cost of supplementing protein through
expensive powders, which retail for about $40 or more.  So far, there's no
science to verify the claim that fancy powders or protein bars with a laundry
list of impressive-sounding ingredients produce any more spectacular results
than consuming a 500-mL carton of chocolate milk after a tough workout.
In fact, getting protein through dietary sources has an added bonus. Most foods
have their own laundry list of vitamins and minerals that aid not only in
post-workout recovery; they can improve overall health and reduce the risk of
some forms of disease.
It's also important to keep in mind that consuming large quantities of protein
often means there's less room in the diet for other healthy foods.
That lack of dietary balance can have a detrimental effect on muscle growth.
Also interesting is some data suggest additional calories, not additional
protein, is what's important for muscle growth.
The right message for coaches, trainers and parents to send to young athletes
is that the process of building muscle is more complex than mixing protein
powder with water.
"If you want to build muscle mass, you have to train properly, get enough rest
and eat food that provides not only protein, but the fuel (carbohydrates) your
muscles need," Ledoux said.
Source:  Canwest news service