Our expert says:
Yes, I do remember you and hope that you are progressing with your low-GI diet. Building lean muscle mass entails increasing protein intake to approx. 1 g of protein per kg body weight AND doing exercises that specifically promote muscle development. So if you are doing this type of exercise and are not already eating 6 portions of protein a day (3 servings of low-fat or fat-free milk/yoghurt/cottage cheese plus 2-3 other servings of protein-rich foods like lean meat, fish or eggs or plant protein sources like legumes which are usually emphasised in a low-Gi diet) then it may help to take an additional protein supplement like a whey protein shake. Whey protein shakes are not superior to standard protein foods when it comes to amino acid composition, so most people who are not top athletes don't really need to take additional protein. It's up to you. If you do use a protein shake in your diet then you should cut out one of the other protein servings, but not the dairy servings because you still need the calcium supplied by the milk/yoghurt/cottage cheese. In other words, when you have that protein shake you can cut out your serving of meat, fish or eggs for the day.
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