Muscle Mass Myths Revealed

* Forget dieting: There is no shortcut to good health

    * More than just food: Students suffer from the challenges 
       of eating disorders

    * Muscle Mass Myths Revealed

    * Spotlight on Nutrition 

Even with the books, magazines and videos on the market, or the countless physical trainers certified to explain exercise-related muscle building techniques, there is a lack of information about maximizing your exercise routine through dietary patterns and supplements. If you want to look like Arnold, be sure to do your research and remember that weeding through the myths is the name of the game.

Many students are under the impression that in order to bulk-up, they must load up on protein; however, the extra calories needed for lean muscle gain may not exclusively come from protein sources, according to Rob Skinner, director of sports nutrition for the Georgia Tech Athletic Association.

Others believe using performance enhancing supplements, or ergogenic aids, may enhance physical performance, reduce body fat, and increase muscle mass more quickly than exercise alone. While there are some nutritional and pharmacologic compounds that may increase the quality or training, each one has its risks and benefits.

Nutrition for muscle mass 

If the aim is to build muscle mass, athletes should engage in a strength training workout and increase caloric intake by as much as 500 calories, according to Skinner. Not all of these additional calories must come from protein sources, especially if the aim of the meal is to replenish what has been utilized in exercise. About 60 percent of a weightlifting session is fueled by fats, 35 percent by carbohydrates, and 5 percent by protein, according to Essentials of Exercise Physiology.

Additionally, recent research from Stanford University suggests that consuming more than 30 percent of food intake as protein may cause a buildup of ketones, which the kidneys must flush out of the body. This may stress the kidneys and the heart, lead to dehydration, calcium loss from the bones, and a loss of muscle mass.

The amount of protein needed by the body depends on a person’s weight and caloric intake, according to Miriam Nelson, professor at the Friedman School of Nutrition Science and Policy. Ideally, 0.36 grams of protein should be consumed for every one pound of body weight. For example, a 170 pound man might need about 61 grams of protein each day. While protein is essential for building muscle, skin, and hair, synthesizing hormones, and blood clotting, it is important to remember that even the most avid athlete benefits most from a balanced diet consisting of no more than 25 percent fat, 55 percent carbohydrates, and 20 percent protein. In Perspectives in Nutrition, Gordon Wardlaw explains that carbohydrates play an important role in providing fuel to the muscles and preventing breakdown of protein in the body, while fat provides energy during prolonged exercise.

Supplementation

Use of agents to enhance physical performance and alter body composition is on the rise in people of all ages and abilities, from junior high athletes to Olympians. While some products may be effective, there are few products that have been tested for safety and efficacy. Here are some products that may be marketed as muscle builders: 

Anabolic Steroids

    Steroids bind to special receptor sites on muscles, mimicking the muscle and strength building effects of the male hormone testosterone. Steroid replacers are agents that are thought to increase testosterone levels by stimulating production in the body. Few of the claims regarding such products are founded, and no product sold as a steroid releaser is an effective muscle building agent, according to says Dr. Baechle in his book, The Strength Training and Conditioning Guide.

Creatine

    Creatine, naturally found in meat, increases available energy for muscles. While creatine phosphate maintains a high concentration of ATP in the muscle during exertion, reported weight gains from supplementation are most likely due to water weight gain.

Chromium

    Often sold as a fat burner, chromium is said to increase amino acid break down. While some studies indicate that chromium decreases body fat, others show it creates no changes in body composition beyond those seen from strength training alone. Chromium binds to the protein that transports iron from food, which may influence iron status. 

Baechle warns “It is important to remember that many substances that carry claims of increasing muscle mass are banned, dangerous, or may not have evidence to support the claim. Every substance with potential benefits carries potential disadvantages as well.”