The role of protein
The role of nutrition in building muscle has received a great deal of attention for many years. Until recently nutritionists advised against increasing the amount of protein in the sports persons diet, believing that additional protein would only increase the total energy bill of the athlete rather than target the desired muscle (say arms or legs). What actually happens is a combination of both.

Ultimately, athletes do need higher protein intakes to build muscle. While protein can be used to meet energy needs, it is not as efficient as carbohydrates in fueling exercise.

When carbohydrate intakes are low, for example at the end of a strenuous training session, protein can supply up to 10 percent of energy requirements. However, the primary function of protein in the body is as a building block for muscle. Extra protein is needed to replace protein that is broken down during exercise and to build muscle mass.

How much protein do I need?

It is now known that athletes, depending on their activity, need to eat a certain amount of protein. The recommended protein intake for an endurance athlete such as a distance runner is 1.2-1.4g protein/kg of body weight/day. Strength and power activities such as sprinting and weight lifting require a little more: 1.4 - 1.7g protein/kg/day is recommended.

(To find your weight in kilos: calculate your weight in pounds and divide by 2.2. Example: if you weigh 13 stone multiply this by 14 to get your weight in pounds = 182lbs and divide by 2.2 to get your weight in kilos = 82.7kg.)

In practice these protein intakes are not difficult to meet as long as total energy needs are being met.

Protein content of everyday foods

Food Protein (g)
1 egg  6
1 pint of milk  18
1tin of tuna (200g)  54
Cheese sandwich  16
Cheese and ham sandwich  22
Yoghurt (1 pot, 125g)  6
Beans (baked beans, 225g)  12
Bread/slice  2
Custard (290g carton)  11

The cost of exercise

Exercise causes an overall breakdown of protein. Breakdown is more extensive for the beginner. With training the body becomes more efficient at recycling protein and so the amount of protein needed decreases as training status increases.

Protein breakdown is more extensive when long periods are spent exercising. Intensity of exercise also bears a high cost. The more intense the exercise the higher the protein breakdown. Therefore, exercise has a ' protein cost', which needs to be replaced after exercise.

As with carbohydrate replacement, protein replacement is thought to be most efficient in the two hours immediately after exercise and up to 40g of protein is recommended as part of a carbohydrate rich meal. Some examples of protein and carbohydrate rich snacks and meals are:

• Breakfast cereal and a pint of milk.
• 2 rounds of cheese and ham sandwiches.
• Pasta and chicken in a tomato sauce.
• Tuna and pasta salad.
• Spaghetti bolognaise.
• Beans on toast.
• Bananas and custard.

Popular muscle building supplements

Many people subscribe to the idea that because protein is needed to build muscle, if you consume lots of it you will achieve a body like Arnold Swartzeneger. As a result, protein supplements in the form of powders and shakes have become increasingly popular in recent years, particularly among men. But do they really have any effect?

Androstenedione

The marketing claims for androstenedione or 'andro' as it is widely known, are that it is an anabolic steroid which increases muscle mass and strength and enhances recovery from exercise. However, according to the Endocrine Society, it is not known whether andro actually does improve athletic performance.

Nor is its rate of absorption or mode of action known or understood. This creates serious doubt as to the role, if any, which this supplement could play in the sports persons diet. Many athletic governing bodies have banned its use.

ß- Hydroxy-ß-methylbutyrate

ß- Hydroxy-ß-methylbutyrate (HMB) is made in the body from the essential amino acid leucine and is also found in citrus fruits. The exact function of HMB in the body is unknown. The claims for this product are that it increases muscle mass and enhances strength and power.

These claims are supported by only two studies and the results are preliminary. Furthermore, there are serious concerns about the value of these preliminary results. HMB is expensive and little is known about the safety of long-term use.

Chromium Picolinate

The majority of studies on chromium picolinate show that it is not effective in increasing muscle mass. In fact in 1996 three manufacturers of chromium supplements were ordered to stop making unsubstantiated health claims by the Federal Trade Commission (FTC).

Hard work in the field and in the gym combined with an appropriate diet is the only safe and effective way to build muscle.