Expert: Dana Krempels, Ph.D. - 10/15/2008

Question
I am 37 year old male trying to get in shape and put on some muscle. I am not planning on being pro body builder just add some muscle mass and definition.  Bought Muscle and Fitness magazine and every ad states I should take protein supplements to build muscle.  There are so many different kinds; whey protein, soy protein, casein protein, creatine supplements, powder form, pill form, and liquid form.  What do I really need, how much, what type, and when? Very confusing for a novice.
Thanks

Answer
Dear Chris,

While it's important to have sufficient dietary intake of protein if you're trying to build muscle mass, note that it's primarily your genes, and not your diet, that will ultimately determine how big your muscles can become (without anabolic steroids, which are *definitely* not good for your health!).  Working out will increase muscle mass, and to gain size the exercises should be oriented towards strength-building, rather than endurance (the latter will not promote increase in muscle size).

Excess protein in the diet is hard on the kidneys, so don't overdo.  I'm not a professional nutritionist, so cannot tell you the *amount* of protein you'll need (this will vary from individual to individual, and it would be better for you to get a precise recommendation from your physician or a licensed nutritionist than from a stranger on the internet).  But protein is protein.  Your body will break it down into its component amino acids and rebuild it into human protein.

The important thing is to eat *complete* protein, meaning a combination of foods that provide all the *essential* amino acids you need.  An essential amino acid is one that your body can't manufacture from scratch, and must ingest in food in order to obtain.  You can find an overview of human essential amino acids here:

http://hyperphysics.phy-astr.gsu.edu/hbase/Organic/essam.html

Hope that helps!

Dana