Posted by: Rob | 2009-02-03

Trying to gain muscle

Im 15 and trying to build muscle, eat quite a lot of meat. however im told meat intake should not be very much is this correct if so what should i be eating to gain muscle

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Our expert says:
Expert ImageDietDoc

Dear Rob
Top athletes concentrate more on their carbohydrate intake than on bulking up with protein. The normal diet in SA contains more than enough protein for most athletes. You don't really need more than approx. 1.5 g of protein per kg body weight, so a 70 kg athlete would need 105 g of protein a day. You can obtain protein from other sources besides meat , such as fish (lower fat content), milk and dairy products, eggs (4 a week), legumes (dry cooked or canned beans, peas, lentils or soya- these proteins have a very low fat content) or protein shakes. Select foods and products that have a low fat content such as very lean grilled meat, venison and ostrich, fat-free milk, cottage cheese and yoghurt, and protein shakes that contain less than 3g fat per serving. To read more about this subject click on 'Fitness' and then on 'Nutrition' and read the articles on 'Diets for sportsmen and women', esp the ones about carbs, carbo-loading and protein. Also keep in mind that it takes Time to build muscles and that your muscle growth is directly dependent on doing exercise with weights every day.
Best regards

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