Can protein supplementation improve performance? It is important to understand that a high protein diet alone will not increase your muscle size or strength, results are seen from combining heavy resistance training with optimal protein intake.

Although research is sparse showing high protein diets will directly improve performance, optimal protein intake has been shown to:

• Enhance lifting capacity
• Reducing post-exercise muscle catabolism (muscle breakdown)
• Increase muscle mass

To gain size and strength and experience muscle growth, protein synthesis must exceeds protein breakdown. Therefore the amount of protein entering the in the diet must be greater the amount leaving the body, known as positive nitrogen balance. This positive state provides an anabolic or muscle building environment.

Weight training breaks down and damages muscle fibres so they can rebuild and repair bigger and stronger, known as muscle hypertrophy. Protein repairs the muscle damage caused by training and provides the best environment to encourage growth. This is why the physically active have higher daily protein requirements, especially if you train intensely with weights.

To build muscle your daily diet should contain 1.4 – 1.8 grams of protein per kilogram of body weight. If you goal is to gain weight aim for between 1.8g – 2.0g of protein per kilogram of body weight. Achieving a protein intake below what your body needs will lead to slower gains in strength and muscle mass and can even result is muscle wastage.

We are looking forward to hearing what you think of the new site. Please take a moment to fill out our feedback form.