Gaining Muscles with Protein

Protein is very important for muscle growth. The protein is broken down into amino acids which are used for the manufacturing of tissue and they create enzymes needed for the metabolism.

            Protein takes care of the structure of muscle fibers and connective tissue in the body. This process is called anabolism. Fitness exercises create small cracks in the tissue and fiber, and the protein takes care of the restoration and will strengthen the fiber. The amino acids are built into new muscle protein: actin and myosin.

            In order to built muscle it is necessary to consume more protein than you use. You need a positive nitrogen balance. A lack of protein could make you lose power, strength and muscle and could lead to muscle breakdown, despite your hard training.

And yet, there is still no direct connection between the consumption of protein and muscle growth. Growth is not only depending on protein, but also on the training intensity and the genetic predisposition for muscle growth.

            The body will become more efficient in the use of protein: experienced bodybuilders need less protein than starters because the body becomes more efficient in storing the protein so that you break down less muscle protein during the training.

            Usually it is recommended to consume between 1.4 and 1.8 gram protein per kilo body weight per day. People who don't follow a fitness program will need about 0.75 gram per kilo body weight per day.

            But do not think that you can survive on protein alone. There's some misconception of eating fat and carbs, but you definitely need those in you diet as well! If you don't consume enough carbs or fat, your body will use protein for energy, instead of making muscle from it.

Some sources of protein for your daily diet could be: tuna, chicken, liver, nuts, eggs and soy beans. On the internet you can find loads of really tasty recipes, so that your diet doesn't get too boring. In fitness or health stores you can also find protein shakes and powders, especially for bodybuilders. Be sure to ask advice on the use of these diet supplements before you buy or use them.