Eat Protein To Build Muscle And Lose Weight
Consuming More Protein Will Help You Gain Muscle
Protein is the building block of the body; it is a major part of bones, skin, cartilage and blood. These molecules composed of amino acids are essentials to the body, even if you are not practicing any sports. Protein is a macronutrient, along with carbohydrates and fats, which means we need a large amount of it.
We could have a long talk about the importance of protein in anatomy, but let's focus on what really matters here: building and repairing muscle tissues.
After a workout, your muscles have suffered and are in a state of recovery. During this period your body is in an anabolic state, and primed for muscle growth. Having protein post-workout will help your muscles recover and grow.
Your muscles grow when you rest after a workout. It means you actually need to exercise in order to obtain muscle growth! So don't believe that protein will build your muscles without any effort on your part.
You must aim for a 1g of protein per body pound (2.2g/kg) daily if you want to build muscle. If you weigh 100kg you will have to eat 220g of protein daily. You don't need to eat high amounts of protein in all your meals., between 20 and 30g is ideal, but after a workout you must consume more protein than usual: 30 to 40g, if not more, will help you muscle recover and strengthen.
Consuming whey protein is recommended but not mandatory, because your can obtain the same amount of required nutrients in your food.
Protein shakes have some benefits; it's fast-digestingit is absorbed faster into the body and the muscles. It has other advantages as well, which you can learn about in this article. But if you want to eat a can of tuna post-workout feel free to do it (as long as it's not in the locker room).
First of all, it will help you maintain your muscle mass you took so long to build up and food with high amount of protein takes more time to digest and requires more energy for your system to digest them.
Therefore, with protein:
- You will feel full longer
- You will burn calories during this process
We highly recommend you to get protein from animal sources, which contains all the essential amino acids that cannot be produced by the body:
You can also consume plant-based protein, which can be an alternative for vegans, but it is important that you combine sources to get all of the essential amino acids in the diet:
We provided you all the information regarding protein, whether you want to build muscle or lose fat.
Here is a summary of what we've just learned about protein:
- It's a major part of your: muscles, bones, skin, blood..
- Protein builds and repairs muscle tissue (if you workout)
- Eat more protein post-workout
- Protein can help you lose fat
- Get protein from complete protein foods (with all the essential amino acids)
- Aim to eat 1g of protein per body pound (2.2g/kg)
"Arnold Schwarzenegger, how many grams of protein should you eat ?"
All of them!