You
don’t need to guzzle protein shakes or consume massive amounts of
protein powder in order to gain muscle. The amount of protein the
average American eats is sufficient for the body; the rest of the work
in muscle building comes from strength training. A recommended guideline
is about one to 1.5 grams of protein per kilogram in body weight each
day (a kilogram is equal to approximately 2.2 lbs).
One thing
athletes do have to worry about more than anyone else is getting enough
iron to prevent fatigue and enough calcium to maintain strong bones and
muscles. The recommended daily amount of iron—which you can find in red
meat, beans and leafy greens—is 15 milligrams per day for women and 10
for men. Young women need about 1,200 milligrams of calcium, which can
be found in dairy, per day.
For workouts of one hour or less in
duration, water is the best choice to drink to maintain your body’s
fluid level. Sports drinks that replenish electrolytes are best left to
workouts that last over an hour. Make sure to keep drinking fluids
before, during and after the workout or event to stay hydrated.
Protein
can help decrease muscle damage and soreness, but the best sources are
probably already in your refrigerator. Cottage cheese and chocolate
milk are great ways to get protein in your diet, are inexpensive, and
can be readily purchased at the grocery store.
Some cautions to note:
- Some
protein drinks and shakes contain substances that may be considered
illegal if you are a competitive athlete. Check WIAA, NCAA or other
guidelines.
- Creatine
is not recommended for athletes under the 18 years of age because of
significant side effects that may include cramping and dehydration,
nausea, diarrhea and kidney problems.
Please make sure to be aware of all side effects before taking this type of supplement.
