Download Will protein help build muscle?

Will protein help build muscle? Not really. Protein supplements won’t build your muscles faster than other proteins that are found in
food; but consuming adequate protein can certainly assist in muscle growth and repair.
Protein is composed of chains of amino acids and these amino acids are grouped depending on whether
they are essential or non-essential. The body can make non-essential amino acids, but not essential
amino acids, which can only be provided by food. Essential amino acids can be found in meat, chicken,
fish, milk, cheese, yoghurt and eggs. Protein is needed for muscle growth and repair after a resistance
type (weight training) training session. The following table demonstrates the protein requirements for
various individuals:
RECOMMENDED DAILY INTAKE OF PROTEIN
g/kg (ideal body weight) per day
Adult Australian
Elite Endurance Athletes
Endurance Athletes
Power Sports
Strength Athletes (early training)
Strength Athletes (steady state)
Recreational Athletes
0.75
1.6
1.2-1.4
1.4-1.7
1.5-1.7
1.0-1.2
0.9-1.2
Athletes do require more protein than the average person, although their concern about consuming
adequate protein for peak performance is often perceived than real. It is not difficult to meet protein
needs through food-although there are some athletes who are vegetarian or vegan that may not got
enough protein in their diet and may benefit from a protein supplement. This may also apply to
professional athletes who have a massive energy requirement and can’t achieve this though normal food
intake.
ACTUAL DAILY INTAKE OF PROTEIN
g/kg (body weight) per day
Average Australian Adult
Average Female Athlete
Average Male Athlete
1.0-1.5
1.0-2.8
1.5-4.0
Source: Truth, lies & chocolate. Julie Meek 2009 Truth, Lies & Chocolate explores 99 Facts and Fairytales about food
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