HOW MUCH PROTEIN SHOULD I EAT TO BUILD MUSCLE?

Protein guidelines generally fall into one of two camps; a proportion either of how much you eat, or how much you weigh. Both are flawed if you’re looking to build muscle as rapidly as possible.

Most research shows little benefit to consuming more than 2.2g of protein per kg of lean body mass

Take carving it up as a percentage of everything on your plate. The problem is that the numbers are going to be affected in a big way by your total calorie intake.

For example, 30% protein on a 2000-calorie diet is very different from 30% protein on a 4000-calorie diet despite the fact that the percentages are exactly the same; 150g a day compared to 300g a day.

Considering that your body can only use a finite amount of protein – and that steak is a rather more expensive source of calories than rice – basing a bulking diet on those proportions is a waste of your money.

Tip the scales

Expressing protein intake relative to your weight is better, because it remains the same no matter how many calories you’re eating. So if you were to eat 2g of protein per kg of bodyweight, you’ll be getting the same amount of protein whether you’re eating 1500 or 3000 calories.

But this system is also not without its flaws. Which is why I much prefer to base protein intake on lean body mass rather than total weight. That’s everything in your body that isn’t fat (barring the small amount of essential fat in your bones and internal organs).

If you’re at a cover model style 4% body fat, then there’s obviously not going to be much difference whether protein intake is expressed relative to your weight or lean body mass. But it’s a different story for someone who’s carrying a spare tyre.

Let's say you have an obese man who weighs 135kg. Do you still base his protein intake on total bodyweight? Give him that same 2g of protein per kg and he’ll be taking in a whopping 270g of protein per day.

Our hypothetical overweight man definitely doesn’t need to be eating the equivalent of 10 chicken breasts a day, even if he's looking to build muscle. In fact, most research shows little benefit to consuming more than 2.2g of protein per kg of lean body mass.

If you weigh 90kg with 20% body fat, you have 72kg of lean body mass. Multiply that number by 2.2, and you get a daily protein target of 158g per day. If you weigh 90 kilograms with 10% body fat, you have 81 kilograms of lean body mass. Multiply that by 2.2, and you get 178 grams of protein per day. Far more realistically achieved by upping your steak and eggs intake.

Low and slow

Guys with several years of training behind them may be able to get away with even less. The closer you are to your genetic limit in terms of muscle growth, the slower the gains will come. And the slower your rate of growth, the less protein you need to support that growth.

In short, if you’re trying to gain muscle, or even if you just want to hold on to the muscle you have while you drop fat, 2.2g of protein per kg of lean body mass is plenty.

You can eat more if you like. But it’s not going to make much difference to the speed at which you gain muscle. And it will make a difference to your bank balance.

Whey Protein Explained

Get the lowdown on whey protein: what it is, how it's made and whether you should be taking it

Whey protein is the most important muscle-building supplement you can take, with essential benefits for everyone from casual gym-goers to elite sportsmen. But with so many choices, each with a variety of other substances and bewildering acronyms propping up their ingredients list, it can be difficult to know what you’re actually putting into your body - or if it’s even helping your training. Here's what you should look out for next time you reach for the scoop...

Production process

Both isolate whey and concentrate go through a microfiltration process – basically a really fine sieve – but isolate goes through it more times. This produces a powder containing more than 90% pure protein, compared with around 75-85% for concentrate.

Protein type

Take whey straight as soon after a workout as possible for a quick hit of muscle-building nutrients. Casein is the bedtime protein, and you should take it before you hit the hay for a prolonged release of protein to aid muscle recovery and growth. Soy protein is a vegan option derived from soya beans, and studies have shown that it, like the previous two, supports muscle hypertrophy.

Everything you need to know about protein powder

Brand power

With so many companies making whey protein powders, it can be tricky knowing which to go for, specially considering the difference in prices between certain brands. While more expensive brands usually use isolate whey, rather than concentrate, that's not always the case so it's worth reading the product description to find out. As a rule of thumb, check how long the brand has been around for. If they've been trading for ages, it’s a safe bet it’s a decent product. Having said that, most companies use the same – or very similar – protein in their products, it's the flavour (and carbohydrate content) that drastically changes between different products.

BCAAs

You might find these in your protein powder, and for good reason. If you're training with heavy weights, branched-chain amino acids help prevent the breakdown of muscle tissue and post-workout DOMS (delayed onset muscle soreness) so you recover quicker and can train again sooner. Sometimes called the 'building blocks' of the body, BCAAs comprise 35% of your muscle tissue and are needed in order for them to repair and grow. Eight of them are essential, which means your body can't make them, while the rest can be produced by your body. Besides repairing tissue and helping to build new cells to aid growth, BCAAs form antibodies and even help carry oxygen in your bloodstream. Their primary function is to carry nitrogen, which is needed to be able to combine simpler amino acids into new muscle tissue. In short, they are vital for proper recovery and msucle growth post-exercise.

Creatine

You could find this in your protein, most likely if you have a bulking powder. What it does is increase energy, which allows you to train for harder and longer. This means protein synthesis (muscle fibre repair) will occur more, building bigger muscles.

Find out more about creatine

Carb content

World-renowned strength coach Charles Poliquin says that if you’re going for mass gains, you must take a protein and carb-rich shake after your workout. For lean gains, avoid excessive carb intake and simple carbs even more so. Low carbs in your diet means a drop in the body’s insulin, making it easier for your body to burn fat.

Quantity

There is no general agreement to how much protein you should be taking after a workout. Poliquin says that 0.55g of protein per kg of bodyweight is enough for building muscle. So for a 75kg man looking to accelerate his strength gains, around 40g of protein per post-workout serving should hit the spot.

The science

A study published in the Journal Of The International Society Of Sports Nutrition found that subjects who consumed whey protein after training experienced improved blood flow to their forearm muscles, enhancing the delivery of muscle-building nutrients such as oxygen and hormones. It is also generally understood that the anabolic effects of weight training are increased through the consumption of whey protein because amino acids are rapidly driven to skeletal muscle tissue. This helps your muscles get larger and stronger in less time than if you weren’t taking whey protein

A definitive guide to protein shakes

Strawberry super smoothie

Of course, you can always blend other ingredients into your post-workout protein shake to add variety and pack in other nutritional benefits. Try this protein smoothie, designed by nutritionist Scott Baptie. It hits three of your five a day, tastes delicious and has even more good stuff to ensure you get the most from your hard work in the gym.

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Ingredients

1 scoop whey proteinWhey protein 
is essential for building and repairing muscle after a workout.

Handful of strawberriesStrawberries are a source of anthocyanins that can improve focus and boost short-term memory.

½ avocadoAvocados
 are high in soluble fibre, which can help to reduce spikes in blood sugar that cause you to put on weight.

50g spinachSpinach 
is rich in iron, which helps you maintain high energy levels.

10g honeyHoney 
is a natural carbohydrate source that provides energy-boosting fuel for the body.

Water (to taste)Water 
keeps you hydrated – just 1% dehydration can lead to a 10% reduction in workout performance.

Resource:http://www.mensfitness.co.uk/nutrition/supplements/3510/whey-protein-explained

HOW TO HANDLE HEAVY SWEATING

In a sticky situation? Embrace perspiration to stave off fatigue and remain cool under fire

01. Water Sports

Sweat gets a bum rap, but it's merely evidence of an efficient thermo-regulatory system. As your heart rate increases, your rising core temperature activates your eccrine glands, which flood with water and electrolytes to cool your skin. Replace the lost sodium, magnesium and potassium with a drink and you can wear your soaked shirt with pride.

02. Chill Out, Man

While there are no parameters for 'normal' perspiration, if you sweat excessively it could be a sign of hyperhidrosis. Avoiding caffeine, alcohol and spicy food helps (sorry). However – unless it's starting to interfere with your daily life – it's probably not worth worrying about. For more serious cases there's electro-magnetic therapy, but speak to your GP before you lose your cool over the issue. 

03. Base Instincts

Sweat-wicking technology isn't big news, but it is clever. Opt for thin, merino wool, which draws moisture and bacteria to the surface of the fabric where it can evaporate. Bamboo is the latest material being used in under layers, offering a sustainable source of sweat-proofing products. Whatever you choose, never use fabric softener – it strips away the special coating.

04. Take The Heat

A little extra perspiration as summer settles in is nothing to sweat over. It takes the body 14 days to acclimatise to changes in the weather. The type of heat also has an influence: studies at the Uni of Conneticut show that your eccrine sweat glands respond more in humid environments than areas where the air is drier, such as high-altitude sports. Pack accordingly this summer.

05. Spray What?

While a glistening torso is all well and good, BO is a sign your apocrine glands are in action. Located in hairy areas of your body, these pump out a fatty gluid, which is broken down by bacteria. That's what brings the funk. Chalky anti-perspirant only helps to block your glands, while natural aluminium-free deodrant, such as Aesop's will allow your skin, and everyone else, to breathe.

Resource : http://www.menshealth.co.uk/style/how-to-handle-heavy-sweating

HEAVY-METAL FAT LOSS

Pairing push and pull exercises spikes your heart rate, meaning a more intense fat-burn

Ignore the treadmill bunnies – cardio is not the only way to burn up blubber. This intense heavy metal workout fires up your metabolism by switching between push and pull exercises, keeping your muscles guessing and your heart rate sky high. Watch your rest periods – the less time you spend checking Facebook, the more time you'll spend carving out lean definition – and hit every move with maximum effort for more muscle, and less fat, in no time.

EXERCISES STEP-BY-STEP

01
Single arm dumbbell row

Sets: 4 / Reps: 10 / Rest: 45 secs

Head to a flat bench and place your right hand against it under your shoulder, keeping your arm straight. Rest your right knee on the bench and step your other leg out to the side. With your free hand grab a dumbbell off the floor and row it up to your side until your upper arm is parallel with the floor. Lower slowly back to the floor and repeat.

02
Close-grip bench press

Sets: 4 / Reps: 8-10 / Rest: 60 secs

Lie back on a flat bench holding a barbell with a narrow, overhand grip. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. Focus on pushing the bar using your chest muscles.

03
Seated cable row

Sets: 4 / Reps: 12-15 / Rest: 60 secs

Sit in front of the cable machine with your feet at the column. Grab the handles and pull them towards you, then return to the start position under control.

04
Close grip EZ bar skullcrusher

Sets: 4 / Reps: 10-12 / Rest: 45 secs

Lie back on a flat bench. Grip the EZ bar on the innermost grips and extend your arms straight up, palms facing your feet. Keeping your elbows fixed and tucked in, lower the bar until it is about an inch from your forehead. Slowly extend your arms back to the starting position without locking your elbows.

05
Lat pulldown

Sets: 4 / Reps: 12-25 / Rest: 60 secs

Kneel in front of the cable machine and face away. Grab the bar with your palms facing away from you, shoulder-width apart. Lean back slightly and push your chest out. Pull the bar down to your chest, then return slowly to the start position. Your torso should remain still throughout.

06
Lying dumbbell triceps extension

Sets: 4 / Reps: 10-12 / Rest: 45 secs

Grab a pair of dumbbells and sit on the end of a flat bench. Lie back and raise the dumbbells above your head using a neutral grip, palms facing each other. Bending at the elbows and keeping your upper arms set, lower the dumbbells until they are about level with your ears. Squeeze your triceps and raise the dumbbells back to the starting position.

BOOST MUSCLE AT BREAKFAST WITH THIS HEALTHY SMOOTHIE RECIPE

Down this shake first thing to enhance digestion and squeeze all the growth from everything you eat for the rest of the day

Energising honey

As good for gym-goers as it is for cartoon bears, honey brings insulin-regulating properties to the picnic, turning calories into muscle. It also balances your stomach bacteria – dollop in about a tablespoon.

Fat-flushing fibre

An apple a day keeps the saddle bags at bay by speeding absorption and flushing out blood lipids. Throw in 2tsp of apple fibre.

Gut-soothing ginger

This anti-inflammatory spice will root out irritants, protecting your bowel from the additives in processed foods. One grated tsp will keep your metabolism high too.

Alkalising lime juice

Squeezing 2-3 limes into the mix will trigger your stomach to secrete more digestion-friendly fluids. It also raises your blood alkalinity, which is a vital tool for muscle growth.

Calorie-burning berries

You’ll have heard us extolling the virtues of the blueberry before, so we’ll spare you the spiel. OK, since you ask, its fibre has been found to reduce fat storage.

And the secret ingredient…

Kefir, a fermented milk available in most supermarkets, is the true star of this show. It’s a probiotic which helps your stomach convert calories into muscle fuel. Throw all the ingredients in a blender, add a few cubes of ice and a banana for thickness, then blitz. Drink, eat, succeed.

Resource: http://www.menshealth.co.uk/food-nutrition/drink-recipes/muscle-boosting-breakfast-smoothie-recipe