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Protein Busters: Building Muscle Mass

Author Katie Mazzia MS RD CDE is a nutritionist at Vail Valley Medical Center.

MYTH: You need large amounts of protein to build muscle mass.

TRUTH: Any excess protein beyond what the body needs is burned for energy or stored as body fat.

The amount of protein required by a healthy individual is based on the type and frequency of exercise. As a general guide select the type of activity below that best describes you and calculate your protein requirements. Choose a mix of proteins from real food and reserve nutrition bars and powders for convenience or that quick fix right after a hard workout.

*The protein requirements vary because this information is based on separate studies from different researchers.

Example: 150 lb. per person endurance activities = 83 gm-105 gm (.55-.7 gm) protein per day.