Adequate amounts of carbohydrates in the diet enable the body to burn primarily carbohydrates and fat for energy so that protein can build and repair tissue, its key function. Since muscles are primarily made of protein, athletes in pursuit of extra strength and muscle size often increase their consumption to two or three times the recommended amount. But more protein does not result in more muscle. A balanced diet will insure that enough protein will be available for building muscle. Excess protein, like any other excess calories, will ultimately turn into fat.
Exercise is the only way to make a particular muscle bigger.
No one, not even an athlete, requires more than 20 percent of daily calories from protein. Six ounces of meat, two servings of milk or a milk product, four servings of bread or cereal, and a starchy vegetable quickly add up to a day's worth of protein. Reduce the fat in protein sources. Rely more on legumes and grains rather than animal sources for daily protein. Cutting back on animal protein helps reduce excess fat and cholesterol in the diet and at the same time increases fiber.