Protein Pump

Dear Trainer Mark,

Do protein supplements really work? I want to get big and beefy - what's a (wanna be) muscle boy to do?

Dazed and Confused

Dear Dazed,

Mmmm...big and beefy - two of my favorite words.

Without a single doubt, protein supplements (ie shakes) are an essential part of any gym bunny's diet. Before I go into further detail about the protein shake specifics, let's have a little nutrition lesson on what exactly protein is and why you need it:

Proteins are long-chains of amino acids, linked together. They serve to provide structure (fingernails, ligaments, hair), aid in digestion and play an important role in our ability to see. However, perhaps protein's most important function is to build up, keep up and replaces the tissues in our bodies - tissues, meaning organs and MUSCLES. If you do not consume enough protein, your muscle growth will...slow...to...a...crawl...

Clearly, then, we need protein in our diet.

Accordingly, we must ask how much protein is necessary to help the body repair and grow its muscle.

Results from studies on protein requirements vary greatly, stating that any where from 0.7 grams to 2.0 grams of protein per pound of body weight is required (ie for a 200 lbs man, 140 grams - 400 grams!). This is a substantial difference, so I recommend experimenting with yourself, learning about your body. Personally speaking, I know that 140 grams is not nearly enough and 400 grams makes me ill, and through the power of deduction I have discovered that 280 grams is perfect for me. So, start off low, see how you feel and what your results are and build, or maintain, accordingly.

I try to have protein with every meal and snack - whether it be in the form of a shake or solid food.

A typical day might look like:

Breakfast - oatmeal mixed with vanilla protein powder + egg whites 

Mid-morning snack - apple + organic peanut butter 

Lunch - chicken breast, veggies + brown rice

Mid-afternoon snack - nuts or fruit or peanut butter or protein bar or cottage cheese

POST-WORKOUT SHAKE WITHIN 30 MINUTES  (whey protein + water + banana + berries + glutamine)

Dinner - lean beef or chicken, legumes, veggies

Evening snack - protein shake (whey protein + water)

Notice the emphasis on POST-WORKOUT SHAKE. If you are in the gym for the purpose of creating a toned, muscular body, the most vital time to consume protein is after a hard workout. This is when your body most needs protein and getting it to your muscles should be your top priority. If the nutrients are not there, you will not re-build the muscle as effectively as you could be and you may as well have spent the hour playing Wii. Simple carbohydrates (ie fruits) are also an essential part of this post-workout shake, since the energy will act as a catalyst for repair. An increase in insulin levels will ensure that the fast-acting carbs are taken immediately from the blood stream and directed into the muscle cells. Finally, I suggest adding glutamine to your shake as this hurries the recovery process and your body won't need as long to rest before you hit the gym again.

I highly recommend making your own protein shake with MYOPLEX, MUSCLE MILK LITE or EAS 100% WHEY, as store bought, pre-packaged ones could have a higher-than-desirable fat content...as well, be weary of protein bars (aka glorified candy bars) as they often contain too much sugar and fat to be considered "good for you"...WTF are they doing in the health food aisle?!?!

Hope this clears your confusion and helps to leave your wanna-be muscle boy status behind...

Trainer Mark