The Importance of Protein for Muscle Building

Protein and muscle building come hand in hand - the building blocks for your muscles. Most experts recommend you consume some form of protein within 15 – 20 minutes of finishing any workout and by far the most effective protein is called Whey.

If you’re not already doing so, if you choose to invest in whey protein, your muscle building will become more effective.

Rich in amino acids, whey protein is a by product of the cheese making process and is widely considered the highest quality of protein available. But how much should you be taking?

If you’re aim is to pack on muscle or size you should be looking at between 1.4 and 2 grams of protein per kg of your own weight. Look to take around 15 – 20% of your daily calorie intake as protein.

Protein is available in everyday foods, although whey protein is usually only found in powders and bars. You should look at your diet as well as the protein powders you consume as lean red meat and poultry do actually contain around 20% protein. Protein and building muscle is as much about diet as it is about supplements.

What Forms of Whey Protein Are There?

There are actually two forms of whey protein available. Your goals should influence your choice of protein and building muscle does not necessarily require a high calorie protein powder.

Whey protein concentrate is purposely designed to be low in fat and lactose; perfect if you want to build lean, healthy muscle. On the other hand, whey protein isolate is essentially pure whey (around 90%) with fat and lactose removed.

Most powders available commercially are a blend of isolate and concentrate that give a high quality product with lots of amino acids at an affordable price. There are other forms aside from whey protein available, for example casein protein, which breaks down over a longer period of time. Whilst this is not ideal post workout, it can be effective for keeping the level of protein in your body up throughout the day.

Why Protein?

Protein is essential in building muscle, strength and size, along with recovery. After a workout your body is in what is known as a catabolic state and needs a quick boost of protein. Protein and muscle building also increases your metabolism, which means your body can quickly process food into vital nutrients.

Aside from its power to build muscle growth, protein can also encourage weight loss; also vital to achieve a toned, muscular shape.

In Summary

In conclusion, protein is essential to put on lean muscle mass, reduce recovery time and reduce muscle breakdown prior to a workout. It can also increase your metabolic rate and is vital for anyone looking to build muscle or strength. Make sure you choose a protein that is right for your goals and you’ll soon find you’re packing on muscle and mass.