Nutrition & Training Feature

build muscle size and strength & power q and a

Looking to build muscle to improve your image or sport performance? Check out the following Q and A to get the most from your nutrition and training.

“I’ve heard protein helps grow muscles?”
That’s true - proteins provide the building blocks that the body requires to build and maintain muscles.  However exercise, specifically resistance exercise, is needed to provide the stimulus for muscles to develop.  The body also requires carbohydrate, fats, vitamins and minerals to ensure it is functioning properly and to enable muscle growth.

“What is Creatine?”
Creatine is a natural substance that is found in foods such as meat and fish plus the human body can make around 2 grams every day in the liver. Creatine is probably the most widely used nutritional supplement and has over 200 studies published on its effectiveness in promoting gains in size and strength when used alongside exercise.  A serving of 3 grams has been shown to be optimal in order to improve performance in short duration, high intensity exercise like weight lifting and sprinting.

“What is the difference between a Whey Protein supplement & Muscle Shakes BUILD?”
Whey protein supplements like 100% Real Pro Whey contain a fast absorbing type of protein. These are a great choice when you need to top up your protein intake between meals. Muscle Shakes BUILD on the other hand is much more advanced, as it is a complete “all in one” shake that includes a wide range of other muscle building nutrients including Creatine, Glutamine plus 25 other support nutrients.  Muscle Shakes BUILD has a staged release protein blend combining whey Isolate (primary Whey source), whey concentrate, milk isolate & casein that digest at different rates.

“How should I be eating to improve muscle size & strength?”
In order to achieve a change in muscle mass you must have a total daily calorie intake that is at least balanced with your total energy output, but ideally slightly higher.  In order to create more muscle tissue you should not be in negative energy balance (burning more than you put in).  Protein intake must be adequate alongside carbohydrate levels.

How should I be training to build muscle?
In order to build muscle you must provide a high amount of stimulus to all the major muscle groups in a workout.  Aim to split your resistance workouts into at least three sessions covering all the major muscle groups.  Repetitions per set should be between 6-10 repetitions in order to achieve the stimulus required to generate muscle growth.  Don’t ignore the cardio!  Maintain at least 3 sessions of 20 minutes per week to help keep your heart healthy.  Mix in some high intensity interval effort work to challenge your body that bit further, circuit training is great for this but always do your resistance exercise first.

Do I need Carbohydrates with Protein?
Yes, following exercise some carbohydrates should be consumed to help with protein absorption and help to restore muscles.  Muscle Shakes BUILD contains around 20 grams of carbs alongside 40 grams of Protein.  This level of carbs is enough to support the digestion of protein and protein synthesis post exercise but small enough to allow you to eat a regular carb rich meal a few hours after your training session.