How to Gain More Muscle by Increasing Your Protein

Man or woman, young or old, if you’re trying to put on lean muscle mass either to “bulk up” or just to look more lean and toned, then you can’t underestimate protein’s role in the process.

Why is Protein Important?

Muscle is derived of protein, protein is derived of amino acids. So in reverse order, amino acids are the building blocks of protein which are the building blocks of muscle. What you should be seeing is a direct correlation between muscle mass and protein. The more you consume, the more easily you’re going to put on lean muscle mass.

While you exercise, protein is used to fuel your workout as an energy source but leaving your protein stores depleted after a workout is not going to help you build muscle at all. It is essential to be supplementing your workout with extra protein so that your hard work put in at the gym doesn’t go to waste.

Why Supplement with Protein?

Increasing protein uptake isn’t only for the Olympic bodybuilder, protein is important for women who are trying to cut body fat and gain muscle definition. It is also important for elderly individuals who are trying to maintain their muscle mass that may be deteriorating through a lack of rigorous exercise.

Adding a higher amount of protein to your diet is going to benefit your body and physical function in several different ways:

1. Consuming protein keeps you feeling full for longer

2. Consuming protein helps you increase lean muscle mass

3. More lean muscle mass means more definition and higher calorie burn throughout the day

What Type of Protein is Best?

Now that you understand how valuable protein is to your workout regimen and your goal to become more defined, we’ll discuss different types of protein and how each can benefit you individually.

Whey-This type of protein is derived from milk and is the most commonly used protein by serious athletes. Whey protein is low carb, low sugar and comes in a variety of different flavors. With Whey protein, you can get between 20 and 28 grams of protein per serving.

Recommended Servings:
Women: 1 Scoop in the morning or 1 scoop before and after your workout

Men: 2 Scoops in the morning, then one scoop before and after your workout

Casein- Casein is also a milk derivative but is a much slower digested protein than whey is. Casein is time released and is used by individuals who want to fuel their workout and not worry about losing protein and muscle mass throughout the day. This protein is typically taken at night so users can be sure their muscles are being taken care of all through the day.

Plant Protein-This is the most easily digested protein and perfect for vegans. Plant protein can provide just as much protein as whey (approx. 20g per serving) but often contains more sugars than whey protein because the flavor needs to be masked. Plant protein is perfect for those who struggle to digest whey protein and is a great way to supplement your workout.

Natural Sources-You don’t have to carry a shaker cup around with you and blend up powders every morning to increase your protein intake. There are plenty of natural sources where you can obtain protein as well.

There are even supplements made from all-natural ingredients, including products that will naturally release HGH for building muscle. These are examples of natural protein sources, the serving sizes are large but it will help you get an idea of where can get additional protein from:

Lean Meat-1c Turkey Breast = 41G protein
1c Chicken Breast = 38g
1c Tuna = 33g

Cottage Cheese (low fat)-1c = 31g

Nuts-1c Almonds = 27g
1c Cashews = 21 g

Beans-1c Black beans = 16g
1c Kidney beans = 12g

Egg-1 Egg White = 4g
1 Egg Yolk = 4g

Timing Protein Intake

Protein is the perfect fuel for an intense workout and learning how to time it will make all the differenance in the results you see.

Professional body builders know that eating small meals often is the only way to keep a steady stream of nutrients going to your muscles.

It’s important to consume a complete protein (one that contains all essential amino acids) with every meal. Whether it’s a handful of almonds, 2 egg whites, or some lean turkey, you’ll find it’s easier to consume protein than you thought.

It’s important to time these meals surrounding your workouts.

Consume protein whether it’s as a shake or small meal one hour before you workout, then you should refuel within the 30-45 minutes following your workout. Keeping your body and muscles fueled will speed recovery and enable you to build muscle rather than lose it when your protein sources are depleted.

Conclusion

Stocking your kitchen cupboards with quick sources of protein and keeping the protein powder of your choice on hand will keep you on track to reach your muscle building goals whether it’s gains, cutting, or simple maintenance. Protein plays a vital role in muscle building and with so many different sources of it, you won’t have any excuse not to be getting enough in your diet to succeed.