{"id":35872,"date":"2014-06-10T07:20:54","date_gmt":"2014-06-09T23:20:54","guid":{"rendered":"https:\/\/www.columbiaasia.com\/malaysia\/?post_type=health-article&#038;p=35872"},"modified":"2024-06-10T07:29:15","modified_gmt":"2024-06-09T23:29:15","slug":"men-more-protein-is-not-necessarily-better-to-build-muscle","status":"publish","type":"health-article","link":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/men-more-protein-is-not-necessarily-better-to-build-muscle\/","title":{"rendered":"Men: More Protein Is Not Necessarily Better to Build Muscle"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"35872\" class=\"elementor elementor-35872\">\n\t\t\t\t<div class=\"elementor-element elementor-element-31efb7a e-con-full e-flex e-con e-parent\" data-id=\"31efb7a\" data-element_type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2e9ada0 elementor-widget elementor-widget-text-editor\" data-id=\"2e9ada0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>Men always believe: Extra protein builds more muscle. However, consuming extra protein that is beyond the amount recommended from food or dietary supplements do not make a difference for overall fitness or strength building. We still need to work out for our muscles.<br \/><br \/>When assessing daily protein requirement, consideration must be given to training undertaken and desired outcomes. The protein requirement for sedentary males and females will be 0.8-1.0g protein\/kg body weight per day; the amount of protein is equal for those on recreational endurance. Recommendation for moderate intensity endurance is 1.2g protein\/kg body weight per day for males and 1.0g protein\/kg body weight per day for females.<br \/><br \/>According to Malaysia Adult Nutrition Survey, Malaysians consume an average of 8.74 servings of protein (122g protein) per day. Most of us are getting enough protein or amino acids from foods. Amino acids are building blocks for protein. Dietary food provides amino acids that follow our body needs, same as amino acids supplements. So it is not necessary to go for an amino acid supplement in order to increase muscle size or strength.<br \/><br \/>In facts, we need to be careful with high protein diet because it may also be high in fat. Additionally, extra protein will be stored as body fat when it is not needed by the body. Therefore, when eating protein foods, try to replace protein that are higher in solid fats with choices that are lower in solid fats. Solid fats are fats that are solid at room temperature and mainly come from animal foods or made from vegetable oils through hydrogenation.<br \/><br \/>High biology value protein along with whole grain products shall supply sufficient protein for most active trainer. Good high biology value protein sources include lean meat, poultry, fish, low fat \/ fat free milk, cheese, yogurt, eggs, beans and tofu, and nuts or seeds. It is advisable to prepare protein rich foods together with others nutrition balance foods to achieve overall nutrient needs.<br \/><br \/>If using protein supplements, allocate use to certain periods and limit to less than 1-2 servings a day. Protein around the time of training improves gain in lean mass and improved strength gains<br \/><br \/>Example of one serving of protein (based on 14g per serving) :<\/p><ul><li>One serving of dairy \u2013 1 glass of milk, 1 slice of cheese, 1 cup of yogurt<\/li><li>One serving of fish\/poultry\/meat\/eggs\/legume \u2013 1 medium fish, 1 chicken drumstick, 2 pieces of lean beef, 2 whole eggs, 1 cup of beans, 2 pieces of tempeh.<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-96edcf1 elementor-widget elementor-widget-spacer\" data-id=\"96edcf1\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-column .elementor-spacer-inner{height:var(--spacer-size)}.e-con{--container-widget-width:100%}.e-con-inner>.elementor-widget-spacer,.e-con>.elementor-widget-spacer{width:var(--container-widget-width,var(--spacer-size));--align-self:var(--container-widget-align-self,initial);--flex-shrink:0}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container,.e-con>.elementor-widget-spacer>.elementor-widget-container{height:100%;width:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer{height:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner{height:var(--container-widget-height,var(--spacer-size))}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty,.e-con>.elementor-widget-spacer.elementor-widget-empty{position:relative;min-height:22px;min-width:22px}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon,.e-con>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon{position:absolute;top:0;bottom:0;left:0;right:0;margin:auto;padding:0;width:22px;height:22px}<\/style>\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-797b2f8 elementor-widget elementor-widget-heading\" data-id=\"797b2f8\" data-element_type=\"widget\" id=\"subtopic01\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h3 class=\"elementor-heading-title elementor-size-default\">Whey Vs Casein<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f6d3283 elementor-widget elementor-widget-text-editor\" data-id=\"f6d3283\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Both are high quality proteins that contain all essential amino acids in dairy foods. Whey is a fast digesting protein and helps to stimulate the synthesis of muscle protein because of high levels of *Leucine. Casein has a slower rate of digestion and ability to provide amino acids for longer hours in bloodstream. Research shows a combination of whey and casein provide greater support in building body mass.<br \/><br \/><em>*Leucine, is one of the essential amino acids that must be supplied from food.<\/em><br \/><br \/><span class=\"note\">Reference: Malaysian Dietary Guidelines, American Dietetic Association<br \/>Photo source: freedigitalphotos.net<br \/>Prepared by Columbia Asia Dietitian<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Men always believe: Extra protein builds more muscle. However, consuming extra protein that is beyond the amount recommended from food or dietary supplements do not make a difference for overall fitness or strength building. We still need to work out for our muscles.<\/p>\n","protected":false},"author":2,"featured_media":35897,"template":"","topic":[95],"language":[137],"class_list":["post-35872","health-article","type-health-article","status-publish","has-post-thumbnail","hentry","topic-general","language-en"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Men: More Protein Is Not Necessarily Better to Build Muscle - Columbia Asia Hospital I Private Hospital in Malaysia<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/men-more-protein-is-not-necessarily-better-to-build-muscle\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Men: More Protein Is Not Necessarily Better to Build Muscle - Columbia Asia Hospital I Private Hospital in Malaysia\" \/>\n<meta property=\"og:description\" content=\"Men always believe: Extra protein builds more muscle. 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