Protein

[Muzza_77]

Hey, I am planning next year to tryout for nationals (I live in Australia).I am 15. There are a number of things that i need to improve to do this, one being overall body strength. Now protein is the biggy when it comes to muscle growth. What foods are high in protein? how much should I consume a day? are there any dangers?

[FrankFrank]

At your age you're probably still growing... so make sure you first and foremost have a balanced diet. You don't want to eat JUST protein.
Now as for how much... I have had 2 certified personal trainers and they have told me that if you want to increase in overall size, you should eat at least gram of protein for every pound you weigh. Now like I said, you want to have a balanced diet, but if you have a little more protein, it won't hurt.
Now as for What to eat that contains alot of protein... Meat. Chicken, beef, pork, fish... pretty much anything in the meat group. Another thing you might be able to get your hands on are protein shakes from like a vitamin store. One word of caution... you do not want anything that contains any kinda steroid/cryotein(sp?) in them because I believe the national team commities do drug tests. I personally have been drinking Myoplex shakes by EAS for a while now and I think it's helped my overall mass.
Another thing you'll need to keep in mind is that while it's fine and dandy to take in all this protein, you're gonna need to be on a workout/fitness program to really get the full potential. For that, you'd need to talk to someone who's a personal trainer at a gym and tell them what you're going for. Basically, you don't want to Just lift weights and build you're overall muscle size... you're gonna want to do alot of cardio/plyometrics to keep up your stamina, speed and agility.
It all sounds like a lot here, but it's a matter of getting into a routine and sticking to it. If you Really want the results, you're gonna stick to it and you'll Get the results.
Hope this helps. I'm sure some of the others on here can help out with this.

F~F

[joe88gta]

FrankFrank is right on many levels. Remember size is not everything, especially in a noncontact sport such as roller hockey, Ice totally different. Increased strength will help you dramaticaly,but you dont always need the weight to lug around (im 222lbs and looking to lower body weight now that I am not playing ice)speed kills in roller. 1 gram per pound is the rule and make sure you are working out for at least 1hour 3 times a week with a high protein diet or your only wasting your time. Remember that adding 7lbs of lean muscle per year is a tuff feat....work hard and remember that results dont come overnight

[Muzza_77]

When you say eat a gram for every pound you weight, is that on a weekly or daily basis? Also how long before each workout should I consume the protein?

[joe88gta]

1 gram per pound per day....Always try to consume your protein after workouts, your body will use the added protein to rebuild muscle tissue.

[FrankFrank]

Right, a gram per pound per day.
Another thing... say you weigh 150 pounds, you don't want to eat 150 grams of meat right after you workout. That's Alot of meat all at once. Do yourself a favor, eat balanced meals through out the day, but make sure to have one of your sittings of protein after your workout.
Wasn't trying to upstage ya joe88gta, just making sure we're clear with the youngin and he's not wolfing down a whole cow after a workout. haha.

F~F

[joe88gta]

i should have been more clear...thanks