Making muscle faster

Google has built massive data centers around the world since its emergence in 1998. Today's publishing tools have been set free, and along with them a veritable tsunami of nutrition information. While search engine optimization does a lightening fast job of pulling pages upon pages of information to our personal desktops, it is left up to each of us to determine the accuracy and quality of the sourcing.

At a recent class I taught about protein and muscle, the impact of the Web was evident. "I read this..." was the lead-in of most of my questioners, followed by, "What do you think?" Most often I thought they were confused. But we had some fun sifting through the hype and claims about protein, and I learned a few things myself.

For those of you who are interested in building muscle, I thought I would share some of the questions and answers from my class. Don't worry, there will be no tests, no grades. And no Google. Just my professional curation from the Web of what every athlete should know about protein.

Why is protein important?

Every day your body breaks down cells and replaces them. Protein provides essential amino acids that the body cannot make. What you eat directly impacts what your body can build and repair.

Why can skipping breakfast break down muscle?

Food takes the body out of catabolic (muscle breakdown) mode. Exercising on an empty stomach breaks down muscle and stresses the immune system. For early morning workouts that last an hour or less, a liquid breakfast can be as easy as a glass of milk.

Athletes wanting to build muscle need to eat how often?

Athletes need to eat consistently throughout the day, spacing meals three to five hours apart. The goal is to provide a steady infusion of carbohydrate and protein to the muscles.

How much protein is needed?

Optimal amounts of protein should be individualized based on grams per kilogram of lean body weight. Recommendations for athletes are set as a guide and range from 1.4 to 2.0 g/kg. There is no proven benefit to consuming higher amounts.

What's the best strategy for losing weight while training?

If an athlete is at an ideal body fat/muscle range, then total calories should equal energy demands. For weight loss, carbohydrate and fat requirements need to be adjusted down. However, protein requirements remain the same.

Anabolic activity is highest when?

Anabolic activity (the body's muscle building state) is highest during the night. Growth hormones rise when the body is at rest. So consuming a small (100 calorie) high protein snack before going to bed can reduce cortisol, enhance availability of amino acids throughout the night, and protect lean body mass.

What nutrients are absolutely essential?

There are four: Water, carbohydrate, electrolytes and protein. While the need for protein during exercise as fuel is small, it becomes more important the longer the duration of the exercise or during back-to-back, high intensity exercise. Protein added to a sports drink lowers markers of muscle damage, reduces post-exercise muscle soreness and enhances recovery.

What's the most effective way to optimize muscle growth?

Resistance exercise is the most efficient way to stimulate muscle growth. Preloading before resistance exercise with free amino acids, as found in whey protein powder, is optimal for muscle growth. However, after resistance exercise, consuming a supplement form of whey protein is not superior to eating a protein-rich food. Recent research has shown that there is not a tight metabolic window, yet our ability to synthesize muscle is slightly higher when protein is ingested shortly after exercise.

After exercise, how much protein is optimal?

To assimilate amino acids into new cell growth for muscle, consuming a bolus of 20 grams of whey protein is more effective than consuming smaller amounts totaling the same dose in frequent intervals. An easy way to do this is with a whey protein powder or recovery drink that includes protein. More is not better, though. Muscle gain is not increased by consuming 40 grams instead of protein instead of 20 grams.

If working out twice a day, how much rest is needed?

The highest rate of protein synthesis is 3 to 5 hours post-exercise. Eating after exercise then "resting" for five or more hours before the next workout is ideal. Resistance exercise will stimulate more muscle growth than aerobic exercise.

What is the best protein to stimulate muscle growth?

Leucine is the gatekeeper for initiating the muscle growth process, acting as a signaling protein that controls the uptake of other amino acids into the muscle cell. But leucine taken as a single supplement is less effective than when it is combined with other amino acids and some carbohydrate in food. Both milk and meat are good sources of leucine and other essential amino acids. Plant sources of protein, such as soy or nuts, do not have as much leucine, so they do not stimulate muscle growth as effectively.

What should I actually eat?

Translating science to the dinner table is not always easy. There are many food combinations that can provide leucine and other amino acids, but taste preference, convenience and calorie needs all factor in. As a general guide, it is helpful to plan meals around a quality protein source that contains essential amino acids, then add in carbohydrates and fats. In addition to choosing wholesome foods, consider the timing of meals and snacks. With consistency in training and fueling, muscle growth will be the end result.

Donna Marlor, MA, RD, CSSD, is a registered dietician specializing in nutrition for endurance exercise and weight management. She offers motivational coaching and behavioral skills training to change eating patterns. Marlor is a consultant to the Olympic Education Center in Marquette, Michigan, and works with many individual athletes from novice to elite. A former collegiate alpine and Nordic skier, Marlor still enjoys master's level competition as a skier and runner as well as spending time with her family and chocolate Lab in the Upper Peninsula. She can be reached via www.DonnaMarlor.com and at 906/360-9049.