All You Need to Know

• Do I need protein to build muscle?

  Protein is an important part of our diet and is key to building and maintaining all types of body tissue, including muscle. It contains amino acids, the building blocks used for muscle growth.

  Protein powders, available as shakes, bars and capsules, are one of the most popular muscle-building supplements.

  They are legally available to buy over-the-counter as well as online. They are often marketed as helping to promote your body's muscle growth, aid metabolism (helping with weight loss), help you reach peak physical performance, boost energy and fight the ageing process.

  However, you can get the same benefits from making sure you have enough protein in your diet. Consuming too much protein can lead to an increased risk of osteoporosis - a condition that weakens bones - and can also worsen existing kidney problems.

  The safest way to build muscle is by sticking to a regular exercise plan which has been given to you by a fully trained instructor. Eating healthily and getting enough sleep should also form an important part of your plan.

• How much protein do I need?

  The recommended daily amount of protein for an adult is 0.75g per kg of bodyweight. On average this is 56g a day for men and 45g a day for women. If you are under 15, the recommended amount is 42.1g for boys and 41.2g for girls.

• Which foods will give me more protein?

  Protein-rich foods include:

  • Red meat, such as beef, lamb and pork
  • Poultry, such as chicken, duck and turkey
  • Fish 
  • Eggs
  • Dairy, such as milk, yoghurt and cheese
  • Beans
  • Nuts
  • Tofu

  It's important to make sure that you eat protein-rich foods as part of a healthy, balanced diet.

• Are protein supplements safe to take?

  Protein supplements are not recommended for young people, as your body is still developing and it puts extra strain on your kidneys which could cause damage. It is better to get the protein you need through your diet.

  If you're over 18 and you want to take a protein supplement, you should use a reputable brand and take it alongside a healthy. balanced diet. Always read the label carefully and don't exceed the recommended dose - this is not a shortcut to building muscle and it could lead to health problems.

• Can I use steroids to build muscle?

  Anabolic steroids are class C drugs, which can only be issued by pharmacists with a prescription.

  If they are used to improve muscle mass and enhance athletic performance, they can cause serious side effects and addiction.

  Side effects for men can include reduced sperm count, shrunken testicles, hair loss, increased risk of prostate cancer and severe acne. In women, anabolic steroids can cause facial and body hair growth, problems with periods, hair loss and severe acne.

  If you are taking steroids and think you have become addicted, you should see a GP, who will be able to refer you to a specialist.

• Are weight loss drugs safe to take?

  DNP is a drug which is sold illegally as a weight loss supplement. 

  It is very dangerous and potentially lethal, as it can cause a rapid increase in the way you burn calories and your body temperature. This can lead to serious side effects, including organ failure.

  Side effects can include nausea, vomiting, sweating, dizziness, headaches, rapid breathing and an irregular heartbeat.

  If you want to lose weight, you should do so as part of a controlled, approved plan.