Training & Nutrition Q&A
Looking to build muscle to improve your image or sports 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 your body requires to create and maintain muscles. However exercise, specifically resistance exercise is needed to provide the stimulus for muscles to develop. The body also requires carbohydrates, 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 5 grams a day has been shown to be optimal in many research studies.
“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 a 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 all ways 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.
For improving body image or sports performance, shedding the pounds and reducing body fat is a key training goal we all aim for at some point. Check out the following Q&A for the core fundamentals.
“I want to get leaner but maintain my muscles, how would my diet be different than if I was aiming to build muscles?”
To get leaner you will primarily need to achieve a negative energy balance by burning more calories than you take in, whilst at the same time protecting the muscle that you already have by consuming adequate amounts of protein in relation to carbohydrate and fat.
“Should I follow a low fat diet to lose my body fat?”
The fats that you are looking to avoid are saturated fats which are the ones that are solid at room temperature such as butter and lard. Not all fats are bad. Essential Fatty Acids, Omega-6 and Omega-3 are all important in your diet. You can get these from oily fish, nuts and seeds. One fat that could be especially helpfully for removing body fat is CLA Conjugated Lineolic Acid. CLA also known as “the fat that helps your body burn fat” is an omega-6 fatty acid that could have a positive effect on fat and protein metabolism so your body can utilise these more effectively burning fat and getting leaner. 1.5-3 grams a day is recommended. for CLA to be effective. That’s 2-3 gallons of milk so it is much easier to take in supplement form, but beware not all CLA is the same from a qualtiy point of view due to the specific isomer levels. Calrinol® CLA is produced in a special way to ensure the right level of key isomers are present. Muscle Shakes Lite Contains 1.5g of Calrinol® CLA in every serving.
“Do I still need protein even if I don’t want larger muscles?”
If you don’t eat protein your body becomes “catabolic” and starts to break down your muscles for energy rather than your body fat! Not exactly what you want! It is also important to include a modest amount of carbohydrates after exercise to recharge your muscles for the next workout. For a lower calorie “All in One” post workout product, go for Muscle Shakes Lite which contains 26g of staged release protein that helps stay fuller for longer. In addition Muscle Snacks Lite bars and 28% Diet Protein bars are high in protein, balanced in carbs and at around 200 calories great for snacking between meals.
“How should I be training to get leaner?”
When training to get leaner aim to hit the gym or do exercise for a minimum of 45 minutes four times per week. Focus on interval training when doing your cardio workout to maximise the energy you burn- higher exertion levels for a few minutes followed by comfortable levels to recover. Repeat for at least 20 minutes in a session but you can be split over a few different exercises for variation. Maintain resistance/ weight training workouts at least two times per week covering the whole body. Focus on repetitions of 10-15 in a set ensuring you are reaching fatigue by the last two reps (slowing down is a good sign of this).