Most of us know that exercise routine is one of the ways that we can build muscle. As we always see in gyms, we realize that there is no other way other than a proper exercise routine to promote muscle building. However, we cannot possibly think that exercise routine is the only way for us to build muscle. Nutrition also plays an important role for our health and recovery during the muscle building routine.
Benefits of Protein in your Muscle Building Effort
It is known to many that protein is essential in muscle building. Protein works as building blocks for skin, hair and muscle. Having enough protein in your daily diet is beneficial and it helps muscle in various ways. We all know that protein builds muscle, hence, ensuring enough protein intakes will help your body to make new muscle. If new muscle is made, consistent intake of protein will further help to maintain your muscle because protein assists in muscle recovery and prevents muscle breakdown during the training sessions. Protein is not only useful for building and maintaining muscle but also for weight loss. Since protein has higher thermal effect, your body burns more calories digesting protein than carbohydrates and fats, making you to feel full longer and increase your stamina during exercise.
Common Mistakes When Building Muscle with Protein
The most common mistake that we make is that we adapt to muscle building diet, yet we do not know how much protein is needed for us to build muscle effectively. Indeed, muscle building requires high protein and lean fat diet but it is not advisable to consume protein excessively because it may do more harm than good. As much as high protein diet is important to muscle building, it is equally important to ensure that you know how much protein amount that you need to build muscle. According to United States Recommended Dietary Allowances, you need to consume 0.4g protein/lbs or 0.8g protein/kg but it varies based on other factors as this studies is conducted on average, sedentary people only. A good amount of protein will make you feel better about yourself especially during intense workouts.
What Type of Protein Gives You the Best Effect
Protein to build muscle can be found in eggs, lean meat, salmon, whey, cottage cheese, soy and whole milk. Soy protein, for example, is considered to be an alternative protein source that works as effective as whey. However, soy protein contains phytoestrogen which lead to decrease of testosterone in men and increase of female hormone estrogen. Soy protein has high amount of amino acids while whey is high in branched chain of amino acids which is an important energy source during exercise. Both proteins complement each other very well when used together in an exercise routine. Recent studies have shown that soy protein does not decrease testosterone and increase estrogen as previously thought. In fact, soy protein results in increase in lean body mass and does not affect hormone level in your body. Soy protein also reduces coronary heart disease when combined with a healthy muscle building diet. The gradual digestion of soy protein promotes a more prolonged, consistent release of amino acids in your body which strengthen your muscle during exercise. Hence, soy protein is a good protein to build muscle and for your total wellbeing as well.
In conclusion, sufficient intake of protein in muscle building regime is one of the key factors in ensuring muscle growth and recovery. To achieve the maximum effect of muscle building, we must understand our dietary need of protein to build muscle. Protein is not only essential to build muscle but also for our overall health.
