Our expert says:
The human body builds muscles when you do weight-bearing exercise. Protein foods such as meat, fish, eggs, milk, and dairy products and legumes (dry beans, peas and lentils) are sources of proteins which your body will use to build muscle. An intake of between 1-2 g of protein a day per kg of body weight is usually more than sufficient, i.e. a 50 kg woman would only require between 50 and 100g of protein a day - this is an amount which most South Africans eating a western diet ingest on a daily basis. Keep in mind that you also need to have plenty of carbohydrates to provide fuel for your exercise and to conserve protein.
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