Definition of protein

Proteins are created out of tiny molecules called amino acids,which are linked together like beads on a string. A few of these amino acids can be produced by the body, while you acquire the rest of  your amino acids from food. The amino acids that we are not able to produce on our own , we must get from foods and are called “essential” amino acids.


The best sources of protein

  • Beef
  • Chicken
  • Fish
  • Seafood
  • Eggs
  • Dairy products
  • Nuts
  • Seeds
  • Quinoa
  • Soy
  • Legumes (black beans and lentils)

1)It’s difficult to meet the protein requirements for building muscle with food alone.

If you don’t lift weights or do any exercise, you should aim for 0.36 to 0.6 grams per pound of body weight.

Depending on your health goals, weight , height, and activity levels, you will need to take protein regularly. For those of us who work out regularly or plan too, the normal recomendation for gaining muscle is 0.8 grams to 1  gram of protein per pound of body weight.

Many studies have tried to determine the optimal amount of protein for muscle gain and many have come to diffrent conclusions. I can speak for myself and 0.8 grams per pound of body weight is a good marker.

Sometimes your schedule and meal plan is not enough to meet this recommendation , therefore a quick shake of protein powder can easily keep you on track to meet your fitness goals.


2)There is a peak window for taking in protein for muscle gain.

The best time for taking protein is before and after a workout. There have also been studies that suggest before bed and upon waking are also optimal times for protein ingestion.

If you choose to abide by these recommendations , ingestion of protein by food can make this a difficult process and can cause scheduling issues. You can knock these requirements out easy by taking a protein shake at these times to prep your body for peak growth doing your workout schedule.

Post-workout: Drinking your protein shake after a workout is always a good idea. Your body has been worked to the point of needing repair, thus you must refill your protein reserves, so that your body is able to begin the process of growing your muscles back up bigger and stronger.

Pre-workout: Our primary source of energy for workouts comes from muscle glycogen. If glycogen levels are low, like going too long without eating, your body will begin to breakdown your muscles for fuel. This is a bodybuilders nightmare. To make sure this does not occur, I would recommend that you take in protein and carbohydrates before your workout. Typically a half hour before you begin your exercise .

3)Food alone may not be enough to reach your required protein intake.

A chicken breast has about 35 grams of protein. That would mean , that for a 200 pound person they would need to eat about six chicken breasts to meet there needs. An 8-ounce piece steak could have over 50 grams of protein. With the invention of protein powder you no longer have to stuff your face like a pig throughout the day to meet you protein goals. Just add shakes to your meal schedule and you are on your way to your bodybuilding goals.


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