Protein intake is a must to build muscle, lose fat, and smash hunger. A new study states that active adults need almost 0.8 to 1 grams of protein for every kg of body weight. Protein is an extremely important part of a strict workout regime. Taken at the right time, protein has been scientifically proven to increase the rate of muscle and strength development. Protein constituents carbon, hydrogen, oxygen, and nitrogen. Consuming a sufficient amount of protein will put you in an anabolic state which helps with building muscles. Not only this, protein helps speed up pre and post-workout recovery.
Building Muscle Strength and More
You can get your protein from eggs, red meat, and protein supplements. Amino acids are essential to build new muscles and sustain energy and thus, protein must make up for at least 25 to 30 percent of a person’s diet. Protein helps in boosting energy and absorbing important nutrients. It also helps to reduce food cravings and increase metabolism so that you can burn excess fats.
The Timing Matters
Though protein intake is a must all through the day, it is especially important to intake protein before and post-workout. You can either consume protein shakes or plan protein-rich meals. Try a slow-digesting protein like casein, which is found in casein powders and dairy products to increase the muscle-protein synthesis when you sleep. This way, you’ll wake up recovered from the previous day’s training and you’ll be ready for the next grilling session!
Best Sources of Protein
The building blocks of protein are amino acids, available in 20 variants. As every protein-rich food contains different amino acids, it is important to consume a range of protein sources. So rather than just eating chicken breast for a week, enjoy a mix of lean meats, fish, cottage cheese, and eggs. For those who can’t get enough protein from dietary sources, protein supplements can offer excellent weight gain support for building muscle. You can add flavored whey protein powder to smoothies, muffins, or oatmeal. Remember that high-protein foods are low in fiber so you need to increase your fiber intake to keep your digestive system running smoothly.
How much protein you need will essentially depend on your goals. It is best to find protein sources that are packed with all the necessary amino acids required for building muscles. Simple things like having a whey protein drink after your workout can go a long way to build and repair muscle tissue. This is also easily absorbed and digested, helping you fulfill your bodybuilding objectives.