Considered the key bodybuilding nutrient, protein is essential for body transformation. This guide shows you how much to eat, when to eat, and the best protein sources. Finally, get lean!
- How does protein help with muscle building?
If you want to build some serious muscle, going to the gym is but half the battle. The other half happens in your kitchen. Proper nutrient is crucial when trying to boost your muscles and improve your body composition. For a complete body transformation, adding protein to your diet will help achieve the results you want.
Protein is the overall solution to your muscle building requirements. It is made up of amino acids, which are the building blocks for the body and muscles. So, without protein, it would be impossible to repair, build and maintain muscle tissues. Providing your body a consistent supply of protein throughout the day is vital for optimal muscle growth.
When you consume protein, the stomach uses its enzymes and acid to break the macronutrient down into amino acids. The special cells that line the small intestine will transport these molecules into the bloodstream, and then deliver to different parts of the body to perform various functions. These include which supporting your immune system, transporting oxygen in red blood cells and repairing muscle tissues. Protein is also vital for the growth of muscle tissues. Therefore, the secret to gaining muscle is proper protein consumption.
- How much protein do you need to build muscle?
Protein myths have been around for generations, but the question still remains: “what’s the optimum protein intake required to build muscle?”
Let’s tackle some related questions to discover the answer:
How much protein can your body consume in one sitting?
There’s not much literature indicating any number as the ‘holy grail’ of protein absorption. Some claim that the body cannot absorb more than twenty to thirty grams of protein at a time, while others insist that the body uses all the protein you put in it. So, which of these is right?
The notion that the body can only use a certain amount of protein in one sitting is a widely accepted nutrition myth. This comes down to what you really mean by ‘using’ protein.
According to some research, a meal that contains 30g of protein improved muscle-building activity by about fifty percent. That is the protein amount you would obtain in a quarter-pound of lean beef or a three-ounce serving of chicken breast. However, it turned out that increasing the protein amount in the meal did not create an increased boost in muscle synthesis. Typically, those who ate 90g of protein in one sitting got exactly similar benefit as those who ate thirty grams.
Also, the accurate protein amount that will help build muscle at its peak will vary from every individual. What really matters most is the total protein you consume throughout the day. Consider reframing the way you think about protein, especially if you are trying to achieve body transformation.
How much protein do you need after weight lifting?
We already know that protein plays a crucial role in maintaining and repairing muscles. After weight lifting, such role is even more essential for proper muscle building and recovery. While your protein needs can vary, those who perform weight lifting, competitive athletes or those who wish to gain muscle mass needs a higher protein intake.
When it comes to the amount of protein you need after weight lifting, registered dietitians and personal trainers agree that you should take in 1.2 – 1.7 grams of protein per kilogram of your bodyweight each day if you want to build muscle. So, if you weigh 200 pounds, you should get between 109g and 154g of protein every day. If you divide that into 4 separate meals that you eat approximately 4 hours apart, then you will have about 2.5g of protein every meal. This is sufficient to stimulate protein synthesis. Instead of having a chicken breast after weight lifting, consider protein shakes to supply your body with enough protein.
- What are the benefits of consuming protein before bed?
When you sleep, your body breaks down muscle. This is because the body fasts from dinner to breakfast. Even if you don’t do any strenuous exercise in the evening, it can be beneficial to take protein before bed.
Eating protein before bed helps build muscles. Here’s how:
Protein, which are made up of amino acids, are the raw materials necessary to build muscle. So, is there’s no amino acids available for use, then your body cannot build any muscle. In addition, amino acids are vital to repair and build your muscle tissue while you sleep.
While there is no evidence that consuming protein before bed is going to help you lose weight, it can actually help you follow a high-protein diet that is necessary to lose weight. If you don’t want to eat food containing protein before going to sleep, then it is a great idea to drink healthy, protein shakes and snacks.
- Protein Shakes & Recipes
When you exercise or perform weight training, your muscle tissues are torn and must be repaired for the muscles to develop. Protein shakes are vital in the process of repairing and rebuilding muscles. Drinking protein shakes allow you to control the amount of protein you consume.
- Protein Shake Recipes
Say goodbye to boring and dull protein meals, and opt for these delicious, mouthwatering protein shake recipes.
Mocha Protein Shake Recipe (28 grams protein)
- ½ cup of nonfat milk
- 2 cup of ice
- 1 tbsp. Jell-O Sugar-free Butterscotch Pudding
- ½ cup of concentrated cold brew coffee or really strong, chilled coffee
- 2 scoops protein powder
Instructions: mix the puddling powder and milk in a blender until it thickens. Add ice, protein powder and coffee and blend until smooth. Serve and enjoy!
White Chocolate Raspberry Protein Shake Recipe (28grams protein)
- 2 tbsp. water
- 1 tbsp. white chocolate chips
- 1 cup unsweetened coconut milk
- ¾ cup of frozen raspberries
- 1 tbsp. chia seeds
- 2 scoops vanilla protein powder
Instructions: Mix all ingredients in a blender until smooth. Serve and enjoy this protein shake that is high in fiber, phytonutrients and vitamin C for a nutritional boost.
Black Forest Protein Shake
- 2 scoops protein powder
- 1 cup unsweetened skim milk, soy milk or almond milk
- I heaping cup frozen dark sweet cherries
- 1 banana
- 3 to 5 ice cubes
Instructions: Mix all the ingredients in a blender until smooth. It is a luscious protein shake, combining anti-oxidant-rich cherries with muscle-building protein powder to satisfy your taste buds while allowing you to get the body shape you desire.
These are just a few of the many protein recipes you can enjoy to maximize your muscle growth potential. A regular consumption of protein throughout the day and even before bed ensures that your muscle tissue has a sustained supply of amino acids.
Make sure to arm yourself with even more delicious recipes to help you with your journey. Here are some recommendations:
What are the best protein shakes for toning and weight loss?
Finding the best protein shakes for your optimal toning and weight loss is a remarkable way to have lean, tones and hard muscles.
With the vast number of protein shakes in the market, it can be quite tricky to find the best one that will allow you to achieve your desired results. But, remember that a very important step when selecting the right protein shake is to determine the nutritional value within such specific protein.
Make sure to check the fat content, calories per serving and carbohydrate count. Also, bear in mind that the liquid used when mixing the protein can make a huge impact. Both muscle gains and weight loss comes down to calorie intake, so you will want to ensure that the protein shake you choose goes along with your goals.
Greek Yogurt Protein Shake
Greek yogurt is one of the best sources of healthy, fat-free animal protein. It is also loaded with amino acids, high in potassium, magnesium, Vitamin B12 and calcium. Moreover, this protein source is great for immunity, weight loss, digestion, and of course muscle building.
Greek yogurt is often mixed with berries that brings out the yogurt’s natural sweetness. You can also add frozen berries to give it an icy edge. This protein shake is rich in healthy fats, fiber and anti-oxidants.
Filling your pantry or bag with high-protein snacks is the best solution for that. This way, you don’t have any excuse heading out with a bag of chips or unhealthy snacks again.
Check out these nutritious and protein-filled snacks you can take anywhere you go:
- Eggs – These are undeniably healthy and consist of almost all the essential nutrients your body requires. A hard-boiled egg consists of 6g of protein that will keep you satisfied and filled until your next meal.
- Cheese Slices – filling and healthy, cheese slices are an easy and quick snack. Cheese is an incredible source of selenium, phosphorus, calcium and rich in protein.
- Almonds – fill your body up with protein with a handful of almonds as a protein snack. In addition to protein, it is rich in healthy fats, trace minerals, riboflavin and vitamin E.
- Pumpkin seeds – an ounce of this snack contains 5g of protein, and it contains a significant amount of magnesium, zinc, polyunsaturated acids and fiber.
- Nut Butter – a portable and quick high-protein snack you can take anywhere you go. Nut butters provide a valuable amount of vitamins B and E, phosphorus, trace minerals and health fats.
- Nut bars and Fruits – high protein and delicious high-protein snack you can eat on the go. most of nut bars contain 5 to 10g of protein, and high in omega-3 fatty acids and fiber.
When hunger strikes, healthy, high-protein snacks will keep you full and satisfied. You don’t have to go for unhealthy snacks anymore with plenty of portable and healthy options you can enjoy. These high-protein snacks are a surefire way to complement your body transformation goal.
Protein Pudding Recipe
Rich, creamy protein pudding make seem like a dessert, but these protein recipes are light on fat and added sugar and packed with protein. Protein pudding recipes are delightful, high-protein treat ideal for a sweet-tasting snack to help increase your daily protein intake. Easy to carry and put in your lunch box or bag, and are a perfect addition to your diet.
The following are some healthy protein pudding recipes that will absolutely satisfy your sweet tooth, while providing your body the right amount of protein it needs.
4-Ingredients Protein Pudding
- ½ scoop of protein powder
- ½ cup Greek yogurt
- 1 tablespoon unsweetened vanilla almond milk
- 1 small scoop stevia
Instructions: Mix all of the ingredients and place in refrigerator for 1 hour or in the freezer for thirty minutes. Serve and enjoy!
Chocolate Protein Pudding
- 1 scoop chocolate protein powder
- 1 tablespoon melted coconut butter
- 2 tablespoon cacao or cocoa powder
- ¾ – 1 cup cold milk of your choice
Mix cacao powder, protein power and milk in a bowl. When fully combined, add the melted coconut butter. Stir well until you obtain a pudding consistency. Serve immediately or refrigerate.
- 1 serving vanilla powder
- ½ cup pure pumpkin puree
- 1 tsp. pumpkin pie spice
- 1 medium frozen banana
- 1 tsp vanilla extract
Instructions: Mix all ingredients in a blender until creamy and smooth. This protein recipe can go with any toppings, such as raisins, almonds, chopped dried figs or any of your favorite one.
There you have it! Muscle building isn’t about spending tons of hours in the gym. It just takes proper nutrition and the right amount of protein to achieve healthy and effective body transformation. These fun and delicious protein recipes provide an incredible way to get the results you want.