Protein To Build Muscle – In-Depth Analysis | Getting Big Is Easy
Protein is crucial component in our body. Every cell has some protein in the structure. Hair and nails, for example, are almost completely made of protein. And your body does use it frequently. One of the major uses is tissue repair and building. That’s why you need to consume enough protein to build muscle. In addition, it’s used for making hormones, enzymes and other important chemicals in your body.
Protein is a macronutrient, and that means that your body needs to consume large amount of it on a daily basis (same with fat and carbohydrates). Things like vitamins and minerals are called micronutrients, and your body doesn’t need large portions of those. What’s very important however that protein isn’t stored in the body, unlike 2 other macronutrients. And because of that you need to consume enough protein to build muscle.
But not so much as you might think. Actually, you will get quite enough of it if you will strive for eating quality (natural) foods.
So what about quantity of protein to build muscle?
All of us heard that consuming extra protein will build more muscles. That’s a false assumption. One and only way for building muscle is exercising. Our bodies need quite modest amount of protein for muscle growth. Excessive amounts of protein will not give you any additional strength.
Every one who eats eight-ounce steak daily (usually served in restaurants) is getting enough protein (that’s according to the U.S. Department of Health). And of course, you also get a lot of bad saturated fat with that. Bodybuilders need more protein to build muscle, but even then consumption of protein shouldn’t be more than 200 grams daily. There are a lot of resources claiming outrageous numbers like 300 or even 400 grams of protein per day. But nutrition experts don’t recommend that. High-protein\low-carb diets can lead to rapid weight loss due to ketosis. This is a process of burning fat for energy, instead of carbohydrates. Also, ketosis can suppress your appetite, causing you to eat less. And that’s not a great thing for a serious bodybuilder. And also it can lead to dehydration.
However, ketosis could be amazing thing if you plan to get involved in the bodybuilding shows in next 3-4 weeks. You will get rid from most fat and water, which will cause you to look really striated and ripped. On average high-protein diets will help you to eliminate additional 2-3lbs of fat every month. But, such diets loss their effectiveness after few months (3-4) and it will be becoming more and more dangerous for your overall health.
It’s very important to choose your source of proteins wisely.
You need to choose right type of protein to build muscle.
And it will make you to lose fat faster. Consumption of large quantities of junk food like pizzas, hot dogs and sausages will not give you quality proteins. And on top of that you will have increased risk of getting cancer or cardiovascular disease. And of course it will be hard to shed some fat with such foods.
Here are some of the best protein to build muscle:
1) Whole grains. Whole wheat bread, for example, has quite a lot of protein, plus it has some valuable fiber as well (other whole grain products are amazing as well).
2) Fish. In addition, to high quality source of protein fish will provide you with healthy fats (omega-3) and it has less fat than meat, in general.
3) Beans. They are best source for “vegetable protein”, and they are loaded with fiber.
4) Poultry. One of the best sources of protein. Also, remember to remove skin to get rid from saturated fats.
5) Nuts. An ounce of almonds will give you almost as much protein as ounce of rib-eye steak.
So make sure you eat enough of protein to build muscle. And it comes from best sources possible.
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Protein to build muscle
