Weight Lifting Programs: Fact vs. Fiction

Weight Lifting Programs: Fact vs. Fiction

Myth: If you eat more protein, you'll build more muscle from weight lifting programs.

This is true…to a point. But most men who start a strength program often over do protein consumption.

According to research by Dr. Janne Sallinen, of the University of Jyvaskyla in Finland, eating enough protein and moderate amounts of fat help boost testosterone and improve the effectiveness of strength training.

But what’s “enough”?

“If you're working out hard, consuming more than 0.9 to 1.25 grams of protein per pound of body weight is a waste. Excess protein breaks down into amino acids and nitrogen, which are either excreted or converted into carbohydrates and stored.” (Scott Quill, Menshealth)

According to John Ivy, Ph.D., coauthor of Nutrient Timing, it’s more important to consume protein at the right time and in the right balance with carbohydrates.

The time: Within 30 minutes of your workout

The Balance: Three parts carbohydrates to one part protein

“Eat a meal several hours later, and then reverse that ratio in your snack after another few hours, says Ivy.”This will keep protein synthesis going by maintaining high amino acid concentrations in the blood."”

The main thing to take away is that even a good thing can be over done. So choose solid weight lifting programs and a balanced diet.

Workout Pass