Does Protein Build Muscle?
When you want to build and keep muscle mass, you need to consume a diet that is high in various nutrients. Protein in one of these vital nutrients that help you gain and keep muscle. That’s why whey proteins are the most popular supplement to build muscle mass. Without a doubt, protein should be a focal point of all bodybuilder and athletes diets. It’s been proven to assist with not only building muscle, but assisting the body during the recovery post-workout. In this article, we’ll discuss what exactly protein does and how much you should be consuming.
How Much Protein Does the Average Person Consume?
While protein is essential to grow muscle mass, there is no exact figure that’s right for everyone. Most physicians and nutritionists recommend consuming between .5 and .6 grams of protein for every pound of your body weight. Using this formula, a 200 pound person should consume 100 to 120 grams of protein per day. 100 to 120 grams of protein would however be too much for a person who only weighed 150 lbs, and not quite enough for a person who weighed 250 lbs.
Keep in mind, that the recommended dosage of .5 to .6 grams of protein per pound of body weight is meant for regular people. Athletes and body builders will require slightly more, and should aim for between .7 and .8 grams of protein per pound of body weight. This means that the 200 pound athlete will need to consume 140 to 160 grams of protein per day.
What Happens When You Consume Too Much Protein?
As the old saying goes, too much of anything isn’t good for you. The same rings true when it comes to protein. A diet that’s extremely high in protein can accumulate toxic ketones within your body. These compounds stimulate your kidneys to work excessively. Your kidneys will be forced to flush any of these toxic ketones from your body, so your body is going to lose a lot of water. When this situation is left untreated, you will suffer from dehydration. Extreme dehydration causes you to lose bone calcium and muscle mass.
How to Maximize Your Protein Intake
Consuming a balanced diet is the most efficient way to get all of the benefits of protein. A balanced diet will promote a healthy body and allow protein to do its job when it comes to building muscle mass.
Other important nutrients such as carbs and vitamins also play an important role within the body. When the body is consuming the appropriate amounts of these nutrients, protein is able to work at its highest level.
Consuming the proper amounts of all vital nutrients will ensure that the body doesn’t suffer the negative side effects of insufficient nutrients which will inhibit the results of your work outs.
The Best Protein Rich Foods
There are many foods that contain a high amount of protein. For example lean beef, skinless chicken, eggs, fish, nuts, oatmeal, whole grains, fruits, and vegetables. Eating a well-balanced diet that consists of different natural sources will allow you to maximize your gains. By eating a wide variety of different sources of natural proteins, you will supply the body with exactly what it needs to produce and keep muscle mass on your frame.
For example, most high protein foods usually contain high amounts of amino acids that are also essential when it comes to growing your muscles. A well-balanced diet will allow you to consume up to 20 different amino acids each day.
12 of these 20 amino acids are commonly called as essential amino acids because they cannot be synthesized by your own body. You must consume these 12 amino acids from your daily diet because your body is not capable of producing them. And, once again, a lack of these amino acids will prevent your body from performing at its highest level.
Supplement Your Protein Intake
Protein is widely available in an enormous variety of different foods and beverages as we discussed above. However, for bodybuilders and athletes, it’s essential to supplement your protein intake. By supplementing your intake, you’re able to perfect the level of protein your body receives each and every day. This leads to a perfect blend of protein and other nutrients, and places your body in the perfect place to gain serious muscle mass.
It’s important to note that many supplements contain various levels of protein. That’s because protein is absolutely vital to generating sustainable muscle mass. But here, we want to talk about one supplement that produces serious muscle gains. It’s the appropriately named Big Mass Gainer.
What do Big Mass Gainers do? Simple, they produce an incredibly ridiculous amount of muscle mass unlike any other supplement is capable of producing. Big Mass Gainers are able to build muscle mass by combining the perfect blend of calories, proteins, carbs, and amino acids. Typically, they’ll also have varying levels of vitamins.
But, understand what happens when you inject 500 plus calories, 60 grams of carbs, 55 grams of protein, and 11 grams of branch chained amino acids into your body. Your body has no other option except to gain serious mass.
When you combine this perfect blend with a perfect workout for gaining muscle mass, well your muscle mass grows in record time. We talk about the best workouts for muscle mass all of the time here, so I’ll give you the cliff notes version: lift heavy weights, max out your reps (aiming for 4 to 6 reps) and target the different large muscle groups, then give each muscle group at least 48 hours to recovery before targeting it again.
We’ll there you have it. We just discussed everything you need to know about protein and how it builds muscle within the body. While protein is only one vital nutrient when it comes to building muscle – every personal trainer and nutritionist will tell you that its undoubtedly the most important nutrient. Make sure your diet is protein based, you consume the appropriate amount of protein for your weight, and combine it with the right exercises for muscle growth and you will build serious muscle mass in no time.