Sports nutrition Archives

The guide to building muscle

04Apr4th April 2024 By Rob Hobson

Achieving a muscular physique is a goal cherished by many, but few realise the dedicated blend of targeted exercise and nutritional strategy it demands. This objective is not solely the preserve of powerlifters, wrestlers, and other strength athletes. In fact, anyone, whether aiming for a lean or more robust build, can tap into these techniques for body transformation.

The Science of Muscle Building

Before diving into the foods that can help you to build muscle, it’s essential to understand the underlying mechanics of muscle growth. Muscles increase in size through hypertrophy—a process triggered by resistance training. During such workouts, minute tears occur within the muscle fibres. The subsequent repair of these fibres results in muscle growth, underlining the necessity of balancing strenuous exercise with sufficient rest periods.

But here’s the catch: muscle-building is not just about hitting the gym. Nutrition plays a crucial, often understated role. A diet aimed at muscle growth should not only support fibre repair but also maintain overall health to sustain regular training regimes.

Protein: The Building Block of Muscles

At the core of muscle repair and growth is protein. As proteins break down, they yield amino acids, which facilitate the reconstruction of muscle fibres. Thus, the equilibrium between muscle protein synthesis and breakdown dictates the magnitude of muscle growth. Post-exercise, consuming an ample amount of protein can tip this balance towards muscle growth.

However, a frequent question is: How much protein should I eat?

For athletes, the daily recommended intake ranges between 1.2-2g per kg of bodyweight, a figure significantly above the general populations 0.75g/kg. So, someone weighing 70kg would target a daily protein consumption of 91-119g. For those aiming to shed weight while retaining muscle, a higher protein intake (1.8g to 2.7g per kg/bodyweight) combined with a 15% caloric deficit is advisable.

The timing of protein intake is equally crucial. Aim for 25g within an hour post-workout, infused with 2-3g of leucine, an amino acid known to stimulate muscle protein synthesis. It’s also wise to spread out protein consumption throughout the day, ensuring a steady influx of amino acids for muscle growth. The anabolic window has been shown to stay open for up to 24 hours after training so drip feeding the body with protein every 3-4 hours is just as important as the post-training dose. You should aim for at least 20g protein per meal.

Leucine and muscle protein synthesis

This branched chain amino acid is essential for muscle protein to take place as it initiates the process of building and regenerating muscle (muscle protein synthesis) which is important for people trying to increase their mass. Leucine increases muscle protein synthesis by stimulating the mammalian target of rapamycin complex (mTOR) signalling pathway which results in new muscle proteins.

People following a plant-based diet can combine protein foods to get 2-3g leucine per meal.

Carbohydrates: More Than Just Energy

Carbs are not merely about energy. In the context of muscle building, they play a pivotal role. Carbohydrates fuel workouts, ensuring maximum muscle stimulus. They also safeguard protein. Depleted glycogen stores can prompt the body to derive energy from amino acids—potentially hampering muscle growth. Post a high-intensity session, a 3:1 carbohydrate-to-protein ratio can be ideal for both glycogen restoration and muscle building. Think a banana and a 600ml milk or protein shake.

Muscle Foods: The Fantastic Five

Chicken Breast

Protein Punch: 24g per 100g.

Leucine Load: 80g chicken gives 2g leucine.

Muscle Magic: This lean meat is packed with protein, which is essential for muscle repair and growth. Chicken also provides essential vitamins and minerals, especially B vitamins, which play an important role in converting food into energy to help fuel your workouts.

Incorporation Ideas: Chicken is very versatile and works well in a simple stir fry or grilled plain. You can also use chicken mince as an alternative to red meat in dishes like chilli or combine with sliced spring onions and herbs and roll into meatballs served with spaghetti and spice tomato sauce.

Eggs

Protein Punch: 13g per 2 eggs.

Leucine Load: 4 eggs dish out 2g leucine.

Muscle Magic: Eggs are a powerhouse of protein. The yolk contains vitamin D, crucial for bone health and muscle function as well as supporting immunity during the winter months saving off colds and coughs. Additionally, eggs contain leucine, an amino acid essential that the body relies on for muscle protein synthesis making them a great post workout breakfast meal option.

Incorporation Ideas: Eggs can be used to make a meal at any time of day and are also a cost-effective protein option. Try scrambled eggs with smoked salmon for an extra shot of vitamin D or shakshuka (baked eggs in spicy tomato sauce) for a quick and easy evening meal or weekend brunch.

Greek Yogurt

Protein Punch: 10g per 100g.

Leucine Load: 200g serves up 2g leucine.

Muscle Magic: Like all dairy foods, yoghurt has a unique blend of fast-digesting whey protein and slow-digesting casein protein, making it highly effective for muscle growth. Yoghurt makes a great bedtime snack to help with muscle growth while you sleep as it drip feeds the body with a protein.

Incorporation Ideas: Yoghurt can be added to smoothies, porridge, and breakfast cereal to help boost the protein content. Try also adding a dollop of yoghurt to vegetarian protein-based meals like chilli, soups and stews made with tofu, Quorn or legumes.

Tofu and other soy foods

Protein Punch: 9g per 100g.

Leucine Load: 220g gives 2g leucine.

Muscle Magic: For those on a plant-based diet, tofu is a protein saviour as it is one of the few plant-based proteins to contain all the essential amino acids. Tofu is made from soyabeans which can be eaten alone (edamame beans) or used to make other foods such as milks, tempeh, and miso. As well as protein, tofu and other soy foods are rich in calcium that supports bone and muscle strength as muscle function, and iron to support healthy red blood cells that deliver oxygen around the body.

Incorporation Ideas: Tofu can be added to smoothies to boost their protein content or added to stir fries and curries in place of meat. Edamame beans are also easy to include in your diet and can be eaten as a snack on their own, made into a dip or added to salads and stir fries.

Almonds

Protein Punch: 21g per 100g.

Leucine load: 130g almonds give 2g leucine.

Muscle Magic: Almonds are a good source of protein and a healthy way to increase you overall energy intake which is important when trying to gain muscle mass. These nuts are also rich in calcium and magnesium to help support muscle function. A published study conducted by the Almond Board of California found that a serving of almonds helped to reduce fatigue, tension and muscle soreness during recovery and decreased muscle damage during the first day of recovery post-exercise. These findings are likely due to the healthy fats and vitamin E content (1).

Incorporation Ideas: Almonds are a perfect snack to keep in your kit bag to keep yourself topped up with protein across the day. These nuts also make a great protein booster to any meal, and you can add them on top of salads or incorporate them into grain dishes such as couscous. Ground almonds can also be sued to make homemade protein bars alongside mashed chickpeas, honey and nut butter.

Building muscle is part science, part art. While workouts craft the canvas, nutrition paints the masterpieceproviding you the nutrients to support muscle growth.

References

1. Nieman, D. C., Omar, A. M., Kay, C. D., Kasote, D. M., Sakaguchi, C. A., Lkhagva, A., Weldemariam, M. M., & Zhang, Q. (2023). Almond intake alters the acute plasma dihydroxy-octadecenoic acid (DiHOME) response to eccentric exercise. Frontiers in nutrition, 9, 1042719. https://doi.org/10.3389/fnut.2022.1042719

Everything athletes need to know about protein

10Mar10th March 2022 By Rob Hobson

What is protein?

Protein is one of the three macronutrients alongside carbohydrates and fats. These are required in larger amounts for the body to function properly and they provide a source of energy. While protein can provide energy its main function is for the growth and repair of muscle, bone, skin, enzymes, hormones and other components critical to bodily functions.

Proteins are made up of smaller molecules called amino acids. There are 20 different amino acids which link together in different combinations to form complex structures. Nine of these amino acids can’t be made in the body and must be gleaned from the diet which is why they are referred to as being ‘essential’.

How much protein does a healthy adult need?

UK dietary guidelines (based on a sedentary population) recommend 56g of protein for men and 45g for women daily. These guidelines are based on a dietary intake of 0.75g protein per kg of body weight¹.

How much protein do we get in our diet?

The National Diet and Nutrition Survey (2020) has shown that protein intake in healthy adults is well above the recommendations as men consume 85g and women 68g daily². Some people may need more protein in their diets, such as pregnant women, those recovering from illness or injury, and athletes engaged in endurance or strength-based sports.

What are the best sources of protein in the diet?

The topic of protein in the diet is just as much about quality as it is quantity. The quality of a protein is gauged on its essential amino acid content and you could also factor in how it appears in a food; for example, a lean steak would be considered healthier that a meat pie or sausage.

Foods such as meat, poultry, fish, dairy, eggs, and whole sources of soy (tofu, edamame beans, tempeh) contain all nine essential amino acids.

Plant-based sources such as beans, pulses, lentils, nuts, and seeds contain some but not all the essential amino acids. People following a plant-based diet should endeavour to consume a variety of different foods rich in protein across the day.

How does an athletes protein requirement differ?

Despite the importance of nutrition many athletes still seem to be confused about what to eat. Commonly, athletes consume above and beyond the amount of protein required to support their needs. This high intake of protein comes at the expense of carbohydrates which in the case of endurance athletes or team sports players may hamper performance.

Understanding protein requirements in athletes is often about establishing a better macronutrient split in favour of carbs rather than dealing with insufficiency.

Recommendations for protein intake amongst athletes vary depending on the type of sport. They are given as grams per kg of body weight per day^3,4.

Regular physical activity 1.0-1.2 g
Endurance athletes 1.2-1.4g
Team sports (rugby, football) 1.2-1.4g
Strength/power athletes (weightlifting, wrestling) 1.2-2.0g

Timing is key for muscle protein synthesis

Timing is crucial and consuming protein shortly after exercise is beneficial for muscle protein synthesis (MPS). Consuming protein after training is also facilitates the skeletal muscle adaptive response to each session resulting in more effective muscle reconditioning.

Muscle protein gains in response to resistance exercise are influenced by the training load and the amount, type, and timing of protein during the following 24-48 hours. The anabolic muscle response (growth and building) peaks after consuming 20-25g of protein. Excess of this doesn’t appear to have any more significant effect. This means consuming around 25g of protein post-training and at regular intervals (every few hours) across the day is a more beneficial strategy than higher doses less often.

The type of protein is also important

The amino acid leucine increases the rate of protein synthesis. A post-training meal should be in the form of a rapidly digested protein with a high leucine content such as whey, skimmed milk, and eggs. Whey protein seems to be the most effective at increasing MPS due to its rapid digestion and absorption and its composition of amino acids. Other proteins consumed over the day should be lean and high-quality, containing all the essential amino acids, predominantly animal sources. These can also be supplemented with soy, beans, cheese, and nuts.

Consuming 40g of casein protein before bed has been shown to increase overnight MPS and metabolic rate as it is broken down and releases its amino acids more slowly⁵.

What is the role of protein in building muscle?

After consuming protein, enzymes in the stomach and small intestine break them down into chains of amino acids called peptides. Training causes microtears which trigger an immune response involving stem cells and growth hormone that use the amino acids to repair the damage. These amino acids are sent to damaged muscle cells to stimulate myofibrils’ growth, which are the filaments that make up muscles. These myofibrils fuse with damaged areas of muscle fibres which is a process that helps to make them bigger and stronger.

Do athletes need protein shakes?

You can get all the protein you need from the diet, but sometimes it may be more convenient to consume a protein shake. These shakes are most useful after a training session as they take very little preparation and can be consumed on the go. Shakes also guarantee the correct quantity and quality of protein, comprising all the essential amino acids, including leucine.

Athletes with a high requirement for protein or those following a vegan diet may choose to consume more than one of these shakes a day to ensure their intake. Shakes containing less that 20g of protein are better taken alongside a source of carbohydrate as the release of insulin can help with its uptake. You can do this by blending honey and fruit such as bananas or berries.

Is there a danger of consuming too much protein?

There is no benefit to consuming more protein than is required. It has been claimed that consuming more than 3g/kg/day of protein has adverse side effects, including kidney damage, increased blood lipoproteins (substances made of protein and fat that carry cholesterol around the body), and dehydration.

Consuming up to 2g/kg/day is not harmful. Still, this level of protein intake may come at the expense of carbohydrate and fat when trying to keep energy intake constant which is a crucial consideration for endurance athletes. Athletes consuming a high amount of protein in their diet need to ensure an adequate intake of fluids to avoid dehydration.

References

Useful resources

Joint Position Statement on Nutrition and Athletic Performance – American College of Sports Medicine, Academy of Nutrition and Dietetics and Dietitians of Canada

Training and competing during Ramadan

24May24th May 2021 By Rob Hobson

Ramadan

I have recently been working with an Para athlete with a spinal cord injury to help with training and competition.

There are lots of consideration to be made in such athletes but one I never fully considered was training and competing during ramadan.

This fact sheet should provide a little insight into how athletes can maintain their training and competition performance while fasting.