What is Protein?
Protein makes up all the cells in your body and is vital to repairing and making cells for survival. It is important for fueling growth through youth, adolescence and pregnancy. The main component of protein is Amino acids, essential Amino acids must consume through our diet and non-essential is readily produced in our bodies. Protein helps increase lean muscle mass and aids recovery when coupled with training, there should be massive importance placed on protein intake to transform your body. The bodybuilding industry has played a large role in bring the effects of protein to the forefront and much research has supported the intake of protein with links to lean muscle growth.
How Much Protein?
Before we continue any further we want to make a valid point that if you are training to lose fat and improve your shape, then this area of muscle growth will play a massive part in transforming your body so read carefully. It is recognised that for every pound of body weight it is advisable to consume a gram of protein. Making sure your body is fueled with protein will often enhance the anabolic effects of growth within the body when training. The suggested amount of protein for muscle growth can be higher in competitive athletes which may consume far more to maximise growth potential. Protein intake in the morning after a long time spent without intake and post workout due to the body’s need to repair (within 30 mins) has shown to best support muscle growth.
This coupled with consistent intake throughout the day and with small meals will make for a sure recipe for success. We advocate preparing meals and finding a protein source through food alone, but protein shakes can be advisable for those needing higher levels of protein intake for example, large males or advanced bodybuilders and athletes as most people should find sufficient grams of protein throughout diet.
Some research will support whey protein supplements for post workout due to the fast digestion of the protein to start the process of recovery therefore faster fueling of your body for growth. A rule of thumb is to make sure protein intake is sufficient before looking to supplements .
Cutting and Bulking
When losing weight (deficit) protein intake must be consistent for maintaining the lean muscle tissue which gives men and women their nice figure, and will promote utilising fat over muscle. It is documented that managing a calorie deficit or surplus will dictate the outcome of a transformation, and supported with high protein diet will have benefits for muscle growth. Many men who have read articles supporting bodybuilding will use the terms” Cutting and Bulking” which also refers to a deficit and surplus.
We would advise all men and women looking to increase their percentage of muscle to go through a deficit when transforming their body unless they have low body fat already (near 10%) as they may find adequate results in muscle growth especially if they have not trained with resistance before implementing a surplus to maximise growth potential.
Foods to eat which are high in protein:
- Meats
- Fish
- Eggs
- Soy
- Beans
- Grains and Nuts
Please take notice of lean sources of protein such as chicken and Turkey over rival red meat sources, if trying to keep calorie intake low. Some research supports removing egg yolks to reduce cholesterol and calories if using them as a source of protein more than 4 times a week.
If when planning your diet make calculations of your BMR and activities levels partnered them with balanced meals to reach your calorie targets for either working within a Deficit or Surplus. Always trying to keep you protein intake high and carefully choosing when to eat your carbohydrates and fats to benefit energy levels.
Thanks for Reading
PT Workspace Team
P.S If you are interested in finding out about personal training or studio hire at PT Workspace you can contact [email protected]. In addition why not take a look at some of the personal trainers who already work with us here.