Protein

Eating extra protein after you work out will help you build muscles

This one is a half-truth. Eating protein does help you build muscles; a process called protein synthesis is key to that. Protein supplements do seem to help people to build bigger, stronger muscles.

In studies in which people are randomized to consume protein supplements or carbohydrate supplements before and after exercise, the people who take the protein supplements do build more muscle mass and have greater muscle strength. Combining protein supplements with resistance training does boost muscle protein synthesis and improve muscle performance in small studies.

However, you don’t need to take in huge amounts of protein in order to do this. Experts say that you do not need more than 0.9 to 1.25 grams of protein per pound of body weight. If you take in any more than that, your body will just convert the protein into other things that are stored up for energy or else you will excrete the extra out.

It is also important to remember that eating protein alone is not going to build up your muscles. You need to exercise your muscles AND eat the protein if you are going to see any effects from your bodybuilding. And if you were going to do only one of those things, it would have to be the exercising. Taking in extra protein-based calories is just going to lead to an excess of calories otherwise. The body stores extra calories as fat, not as protein.

The effectiveness of protein supplements needs to be balanced against the risks. Bodybuilders who take in huge amounts of protein can actually create other problems for their body. Too much protein can make the body dehydrated. The kidneys have to work hard to get rid of all the extra, which places an added stress on them. There is evidence that taking a low dose of a supplement such as creatine does not hurt the kidneys, but the long-term effects of taking higher doses of these supplements are not known. Higher-protein diets can also cause digestive problems, such as more gas, indigestion, and heartburn. And regularly eating a high-protein diet has been connected with a higher risk of developing heart disease in some studies.