Ask the Nutritionist: Build Muscle With Protein

“When it comes to building muscle, is protein the only macro that matters?”

It’s true that the amino acids in protein-rich foods are needed to rebuild after vigorous exercise, but protein is not all that matters in the muscle-building game. 

You also need carbohydrates to power you through that workout and replenish energy stores, and fat helps create and maintain the hormones necessary to build muscle. When you eat from a variety of food groups, you’re guaranteed to get a distribution of these three nutrients, so make sure your meal planning is balanced and complete.

Nutrition Myth Bustin’

True or False: Drinking caffeine makes you hungrier.

Answer: Likely false. Most studies report that caffeine has little to no effect on hunger, but the thought process that might lead to that conclusion seems valid: Drinking caffeine in excess or at certain times of the day can disrupt sleep patterns, and irregular sleep habits have been linked to increased appetite and unhealthy cravings. Many people also associate drinking coffee with having a sweet treat or load their coffee with added sugar and syrups, both of which can disrupt blood sugar levels and increase hunger. On the other hand, some research found that coffee reduced hunger and discovered an association between the flavonoids in coffee and reduced levels of the hunger hormone ghrelin. And other studies reported that coffee drinkers had an overall lower intake of calories as compared to non-coffee drinkers.

Bottom line: The jury is out, so drink it if you like it, and make sure to eat plenty of healthy foods to quell your hunger.