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How Much Protein to Build Muscle – Best Supplements for Muscle Gain


Protein is best known as the main “food” for the muscles making them one of the essential nutrients for bodybuilders because they encourage muscle building and damage tissue repair. Protein deficiency is not a problem for most people because proteins are found in many foods such as meat, poultry, fish and eggs and some sources some plants such as beans and nuts that are also known for their high fiber content. However, proteins obtained if diet alone may not be sufficient for building muscle. How much protein to build muscle you need depends on several factors, including the level of physical activity.

healthy adults should get about 1.5 grams of protein per kilogram of weight of the body which means you should get over 200 grams of protein per day. However, people who exercise regularly need more energy and proteins. The International Society of Sports Nutrition (ISSN) recommends as much as 3 grams of protein per pound of body weight is about 400 grams of protein a day. This means that you should aim to get between 200 and 400 protein per day to “feed” your muscles.

It is practically impossible to obtain the required amount of protein to build muscle through diet alone, which is why many athletes and bodybuilders use protein supplements. However, before starting to use protein supplements, it is important to note that all proteins are not the same. For example, whey and casein are the major milk proteins but while the whey is known to be rapidly absorbed, casein is digested slowly. For this reason, the whey protein is generally used before, during and after training, while the casein is recommended as a meal replacement. In addition, there are also various mixtures of more concentrated proteins and proteins such as whey protein isolate consists of as many as 90% to 98% protein, and very low in fat and lactose.

because of the almost countless protein supplements many people are faced with a great challenge to choose the best supplements for muscle gain. In addition, all protein supplements manufacturers claim that their products are the best choice that makes it even more difficult. So who are the best supplements for muscle gain, do they work and are they even healthy?

protein supplements do work and as claims ISSN course, but only if combined with a healthy, balanced and nutritious diet. Even more, ISSN recommends the use of protein supplements for people who exercise regularly because protein helps repair muscle damage that can occur during intense weight training, help prevent muscle pain, strengthen the immune system and promote skin, nails and hair health. In general, the best choices are supplements that contain a mixture of different types of proteins, but they should not be used before, during and after exercise. In this case, it is recommended to choose fast absorbing proteins.

In addition to pay attention to right kind of protein, you are also strongly advised to ensure that they contain all natural ingredients as sweeteners and artificial colors, flavor enhancers and other ingredients doubt can not create a healthy environment for muscle building.



Source by Vinnie Dee

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