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Question

03 Feb 2009

Beefing up
Im 16 and trying to build muscle Im at a gym lifting weights so the exercise part is sorted. Im 6"  2 foot 14 stone what food should I be eating to gain muscle and how much.
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Expert
DietDoc
DietDoc

01 Jan 0001

Dear Jon
As I just said to Rob, "Top athletes concentrate more on their carbohydrate intake than on bulking up with protein. The normal diet in SA contains more than enough protein for most athletes. You don't really need more than approx. 1.5 g of protein per kg body weight, so a 70 kg athlete would need 105 g of protein a day. You can obtain protein from other sources besides meat , such as fish (lower fat content), milk and dairy products, eggs (4 a week), legumes (dry cooked or canned beans, peas, lentils or soya- these proteins have a very low fat content) or protein shakes. Select foods and products that have a low fat content such as very lean grilled meat, venison and ostrich, fat-free milk, cottage cheese and yoghurt, and protein shakes that contain less than 3g fat per serving. To read more about this subject click on 'Fitness' and then on 'Nutrition' and read the articles on 'Diets for sportsmen and women', esp the ones about carbs, carbo-loading and protein. Also keep in mind that it takes Time to build muscles and that your muscle growth is directly dependent on doing exercise with weights every day. "
Best regards
DietDoc
The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical examination, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.
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