Visit Next Day Gourmet for all of your culinary needs. Proper strength training and genetics are the primary keys to a muscular look, but nutrition can contribute. Adding lean body mass or fat free mass with little increase in body fat takes weight training and more calories . You may be setting yourself up for muscle loss. Young athletes, eager to work hard, must be aware that loss of muscle mass follows a low calorie intake.
Muscle building needs calories.
Exercise increases protein need in endurance athletes. Distance runners, soccer players and swimmers are just a few examples of the many athletes who need to do the math . The Math To estimate the number of grams of protein you need per day, multiply your body weight in pounds by .5 for an adequate amount of protein or multiply the number of pounds you weigh by .75 for the high end of the range for adequate protein. Use fortified soymilk if you don't drink milk. Here's an example of how to estimate your daily protein intake.