How to Make Arms Bigger With Protein Shakes

Your body mass is a complex function of both diet and exercise.

Though many try to defy the old bodybuilder's adage "No pain, no gain" by relying on supplements and concentrated protein to build muscle, the fact remains that a mere increase in protein intake doesn't lead to significant gain in body mass. Adding protein to your diet provides an advantage only when the extra protein is necessitated either by a dietary deficiency or by intense physical training. Protein shakes may help to increase the size of your biceps, but only when used in concert with sound resistance training.

Instructions

Evaluate Your Needs

1. Consider how much protein you really need before incorporate expensive shakes into your diet. While the American Dietetic Association (ADA) does recommend elevated protein intake for those who engage in intense physical training, it also recognizes that the average American diet already exceeds its recommendation for protein intake.

2. Calculate your recommended daily allowance (RDA).The RDA for adults is 0.8 g of protein per kg of body weight (0.36 g per pound). Some scientists and dietitians advocate an increase of up to 50 percent above the RDA for individuals whose activity regularly includes intense aerobic exercise. Take your daily activity level into consideration when you calculate your RDA.

3. Track your average daily protein intake for several days. Keep a running list of foods you eat which contain protein, and the total number of grams of protein you consume each day. Compare this count with the RDA you have calculated, then decide if an increase is necessary.

Choose Your Shake

1. Select a protein shake that fits the specific needs you have identified in your evaluation, if you have determined that your regular protein intake is below your RDA. Consider whether protein is your sole concern, since many shakes contain other vitamins, supplements and ingredients which may be undesired, or even harmful. Keep in mind that most shakes have a high fat content and calorie count.

2. Practice moderation. Some shakes contain more than 60 g of protein in a single serving, and the manufacturers may recommend multiple servings per day. Make your own decision. Remember that there is no advantage to consuming more protein than your body can use.

3. Stick to a diet and exercise program that works for you. Keep track of your protein intake and physical activity while you are developing a routine. Remember that increasing the mass of your biceps or other muscles does not occur easily or overnight.

Tips & Warnings

• Develop an exercise regimen for increasing mass in your biceps and triceps. Remember that resistance training is the primary means of increasing strength and muscle mass, while taking supplements such as protein shakes is secondary. If you are inexperienced in physical training, consult a personal trainer.

• Excessive consumption of protein shakes and other bodybuilding supplements may be harmful when not based on a thorough dietary evaluation. Be sure you understand your individual needs and the content of what you are consuming. Consult a dietitian if you are unsure about your optimal protein intake.

References

• University of Illinois McKinley Health Center: Creatine and Whey Protein Supplements: McKinley Health Center
• Food Nutrition Board: Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients)
• Ace Fitness: How Much Protein Do Athletes Really Require?

Resources

• Rice University: Protein Requirements for Athletes