Eat to build muscle - Ask the experts: answers to your questions from the leaders in natural medicine - Brief Article

Natural Health, Dec, 2002

Which builds more muscle, soy or whey protein powder? Is one form easier for me to digest?

ROBERT ANDERSON, M.D., REPLIES: Soy and whey protein powder both contain the essential amino acids that you need to build muscle. Although soy and whey protein do not have the same mix of amino acids, no credible research has shown a significant difference in their muscle-building abilities. If you have allergies or are predisposed to them, or are lactose-intolerant, you may want to choose soy powder. Whey is derived from cow's milk, which research suggests may pose a greater risk than soy of allergic reactions. Whey also contains lactose, while soy does not. (To learn how protein powder helps you shed pounds, see "Weight-Loss Supplements that Work," page 48.)

Protein does help increase the size of your muscle fibers, and you should make sure you eat enough (every day you need about 60 g). But you can't ignore carbohydrates and fat, the major fuel sources for muscle. About an hour before a strenuous 60-minute workout, eat a snack with 30 to 50 g of carbohydrates and 10 to 15 g of fat (like 1/4 to 1/2 cup raisins and 1/4 cup peanuts). After your workout, eat 150 g of carbs and 20 to 30 g of fat (like 4 cups of cooked whole-wheat macaroni with about 4 teaspoons of olive oil). These foods provide easily digestible carbs and fatty acids to help your body build stronger and larger muscles. If you lift weights to make your muscles look bigger, that's fine, but know that strong muscles are a more important goal. Strong muscles help reduce the workload on your heart, because they take up oxygen more efficiently. In fact, studies show that lifting weights helps lower the risk for heart disease and insulin resistance (a risk factor for diabetes), especially when you combine weight-lifting with an aerobic workout.