the key nutrient which builds all human tissues, including muscle. Our bodies don’t store protein, therefore in times of need tissues can be broken down to protein and then to amino acids, which can be used elsewhere – that’s when we talk about catabolism. It happens all the time, casting a shadow over your gains, hence it’s very important to tip the scales towards anabolism and supply your body with protein every 2-3 hours. That will ensure a steady intake of amino acids needed to over-build the muscle damage caused by weight training. It’s worth noting that weight lifting and greater muscle mass, increases the demand for this nutrient (and all the others).



However there is little evidence that intakes of over 2g per 1kg of bodyweight lead to more muscle growth. So if your bodyweight is 70kg (150lbs) you should be aiming for 140g of protein – equivalent of over 1.5 pound of chicken breast a day! Fortunately there are supplements which can help you get all the protein you need without being kitchen-bound. Two scoops of Impact Whey Protein are probably the most cost-effective 40 grams of protein you can get in few sips.

Good sources of protein: eggs, fish, cheese, beef, chicken, turkey and other meats.