Protein - The Key Of Muscle Building
Protein, as most of you know, is the building block of muscles. Without adequate protein consumption, you will be spinning your wheels with regard to your resistance training program. No sports nutrition program is complete without proper adequate protein intake. You should consume at least 1 gram of protein per pound of lean body mass every day. And you may find better results taking in up to 2 grams per day per pound of body weight.It’s important to note that I have a high metabolism, requiring a lot of calories just to maintain my body weight.
Without enough high-quality protein, you are not going to grow at the rate you deserve to grow no matter how hard you train in the gym! You need to keep your body in a positive protein accrual environment. If you happen to be excreting more nitrogen than you consume, it doesn't matter. The more protein you consume the bigger and stronger you get.
Key Functions Of Protein
- The body uses protein to build new cells, maintain tissues and regulate cell function.
- About half of the protein consumed daily is converted into enzymes, the specialized "worker proteins" that regulate the speed of biological reactions in your body and permit it to perform functions such as digesting food and assembling or dividing molecules to make new cells and chemical substances. To perform these functions, enzymes often need specific vitamins and minerals.
To make all the proteins that the body needs, 22 different amino acids are required. Nine are considered to be essential, meaning they are not synthesized by the body and must be obtained from food. Our bodies can produce the other 13 from fats, carbohydrates, and other amino acids. So, these are referred to as non-essential amino acids.
How Much Protein Do You Need To Build Muscle?
This is a tricky question and there is no absolute answer to it. There is no perfect among like 100 grams or 500 grams. The right amount of protein is that will keep you in a positive protein accrual environment. To start with bodybuilders should try with a gram of protein per pound of their body weight. If you can raise that level it is going to be better for you. This is like the optimum level for most bodybuilders. If you feel you can consume more and more importantly your body can absorb more than there is no problem in supplying your body with more protein. Another orthodox way of determining your protein requirement level is to multiply your weight in kilograms by 1.5 to get the grams of protein you need per day.
Another very important piece of advice that comes from top bodybuilders is on how to maximize the benefits of your protein intake. Suppose you determine that you need 150 grams of protein per day. You can take this with three main meals, 50 grams of protein with each meal. You can also take the same 150 gram of protein in 6 or 8 meals. The later is the better option. The key to successfully building muscle is eating smaller, more frequent meals throughout the day. Instead of worrying about that often-debated daily total of protein, break it down into two-hour to three-hour increments. Taking protein at regular intervals instead of one single meal increases your muscle growth substantially.