Using protein effectively to build muscle

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Is protein the key to amazing summer muscles? Kinesiology and nutrition professor Pete Lemon weighs in.

LONDON — Summer workout regimens are starting up again and students may be looking to get those summer bods back in shape the right whey. With five months to build before prime summer weather hits, some may look towards protein supplements to help regain that muscle mass back after hibernating during those fall and winter months.

For those thinking of building that muscle back, it may be hard to ignore the latest craze of protein shakes, supplements and diets ruling the fitness world.

Kinesiology and nutrition professor Pete Lemon recognizes the best goals that benefit from excess protein, saying, “It’s probably more important for individuals who are trying to gain muscle mass than for other types of exercises.”

The convenience of protein nowadays has been marketed in pre- and post-workout shakes, fuelling the body with enough protein to stimulate muscle growth while the musculature is still malleable. However there is a specified period for the protein rich shakes to have an impact on the body.

“The environment in the muscle has changed when you exercise, but eventually reverts back to normal an hour or two after the exercise. So you need to feed the muscle during that hour of time,” added Lemon.

If that time limit is exceeded, protein can be stored as a fat as opposed to helping build muscle mass, making it counterproductive. However, excess protein has a satiating factor, making one full longer and causing you to lose excess fats from not consuming as much food.

When talking amounts, Lemon mentioned, “An intake of about 20- 25 grams of protein is something you should be shooting for following an exercise.”

Although excess protein can be beneficial when building, regular amounts of protein in one’s diet is enough to fuel your workout and energy throughout the day. But those solely interested in building muscle may choose to consume more protein for it’s advantageous results.

“If someone wanted to build muscle I would recommend them,” previous protein shake drinker Brandon O’Sullivan said.

Protein may be the new frontier in fitness but optimal amounts should always be considered when consuming the macronutrient. Moderation is key and when used properly, goals may be achieved, but if overshot, the beneficial results will begin to decrease.