To gain an extra 1lb of muscle a week, an athlete must consume an extra 3-400 calories a day (of course depending on the individual).
Around 60% of diet should be CARBOHYDRATES.
An Athlete does NOT need to increase the required amount of protein to gain bigger muscles. (in %)
An intake of 2 g per kg of body weight is an ample target for protein intake to support muscle growth.
If too much protein is eaten, the excess will be converted into body fat, not muscle.
Protein supplements should be regarded as alternatives to normal foods and not as a way to gain muscle.
