男性：增加蛋白质并不一定更有利于增强肌肉

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.

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.

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.

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.

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.

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

Example of one serving of protein (based on 14g per serving) :

• One serving of dairy – 1 glass of milk, 1 slice of cheese, 1 cup of yogurt
• One serving of fish/poultry/meat/eggs/legume – 1 medium fish, 1 chicken drumstick, 2 pieces of lean beef, 2 whole eggs, 1 cup of beans, 2 pieces of tempeh.