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A common nutrition question for athletes is “how do I build muscle?” The most important thing to remember about building muscle is that it requires the training stimulus from the weight room along with adequate calories. Enough overall calories, not just in the form of protein, are needed for your body to have the energy to increase your lean mass. As a strength athlete, protein needs are increased slightly, but it may not be as much as you would think. A goal range of protein to be eaten throughout the day is 0.73-0.77g per pound. Eating a post-workout snack immediately after leaving the gym will help you see the effects of your training because it will be providing your body the nutrients it needs at the most effective time. Choose a snack that is a combination of carbohydrate and protein. An ideal portion of protein for a post-workout snack is around 10-20 grams. Any more than 20 grams of protein is not necessary and will not build any more muscle. Excess protein beyond will be broken down for storage rather than building extra muscle. Although protein shakes are convenient, they are not a necessity. They can be a convenient option, but whole foods give the same results and are often higher in other valuable nutrients such as vitamins and minerals.
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