Your body is an ever-running machine that constantly reinvents itself. Each second, your body breaks down its cells and tissues and regenerates new ones from the nutrients you take in.
If you are looking to increase the process of building muscles, there are two ways to do so. The easiest way to go about it is by eating more protein than your current intake. The second way to go about it is strength training. Physical fitness disrupts your muscles and forces them to rejuvenate and get bigger and stronger.
As far as workouts will help you gain muscle weight fast, you need enough nutrients for your body to grow muscles. Usually, workouts cause the protein in your muscles to breakdown and grow much quicker. It’s therefore vital that you take in enough protein.
Believing that protein alone can build your muscles is an illusion. What matters most is how you take it and when you take it, other supplements you take, and what you do after its ingestion. This is the combination which will build your muscle, and that’s what we’re focusing on.
What is muscle?
Muscle is defined as soft tissues found in animals. The tissues are made up of actin and myosin, which are both protein filaments. Just like the rest of the protein, they are made of conjugated amino acids. Both types of protein cannot be manufactured by our bodies and have to be sourced from outside in the form of food.
What is protein?
Protein is made up of amino acids, hydrogen, carbon, nitrogen, and oxygen. Protein can be found in a variety of foods such as eggs, nuts, milk, lean meat, beans, and cheese. It’s worthy to note that some proteins are digested faster than others. Therefore they are more ideal. What’s more, various forms of proteins have varying amounts of amino acids – the building blocks of muscle gain.
For example, whey protein is 100% absorbed by the body and thus, one of the best sources. This kind of protein is digested at a very high rate in the body. Other considerable sources are soy protein and fish at 61% and 80% body-utilization rate respectively.
In case your diet does not meet the recommended protein amount, it is advisable to take protein supplements. However, taking both will give you no upper hand. From research, both natural protein sources and supplements give similar results in building muscle.
Nitrogen compound is essential in the amino acids composition. This compound is vital in the healing process of muscles after a workout. In as much as other nutrients are involved in the process, nitrogen plays the leading role.
How it works?
Resistance training may include various exercises such as lifting weights, push-ups, pull-ups and many more. It is via resistance training that the body optimally utilizes the proteins which are already available in the body to build muscles. In short, we can say resistance training is a protein catalyst. Continuous subjection to such exercise yields significant results in muscle gain.
It is not about how much protein you take, rather how you take it. That said, it’s important to know why you need to live an active lifestyle of working out to gain muscle from eating protein. When you work out or participate in a sporting activity, the body muscles receive some damage known as micro-tears. To reconstruct the micro-tears, amino acids are the active agent, and they are found largely by consuming proteins. They encompass and fill the tear, which in turn makes the muscle better and tougher.
Without enough protein, it would be close to impossible to build, repair, and maintain healthy muscle tissue. Eating more protein does not guarantee muscle gain, contrary to the familiar belief that consuming more of it translates to more muscles. Instead, you are likely to gain weight instead of gaining muscle mass.
When the body has an adequate amount of protein, it’s in an anabolic state which allows it to build muscle mass. High anabolic resistance is triggered by old age, usually more than 50 years. To cope up with anabolic resistance, such individuals need to increase their daily protein uptake.
To achieve substantial muscle gain from proteins, you have to supplement it with healthy fats like avocado, minerals, vitamins, and high-fiber carbohydrates to make a balanced diet.
When to take proteins?
Enough supply of protein throughout the day is indispensable for optimum muscle growth. It would be important for you to consume more of it throughout the day rather than eating protein only at breakfast, lunch, and dinner. The body is involved in the muscle-building process for only two hours after ingestion of protein. From this fact, you will, therefore, increase the time for muscle building inside your body.
You should have a protein-rich snack or meal, just before and after a workout. It helps to increase the power of muscle gain. Besides, you should also have protein just before going to bed. Protein that is taken at this time aids in muscle repair and thus, it is requisite.
What is the right amount of protein for your body?
To ensure optimal muscle growth, it is important to consume the right amount of protein. If you take too little, you risk becoming wasted and experiencing muscle loss. Doing the exact opposite will also not increase your lean muscle mass. For this reason, it is important to take only the recommended quantity of protein.
0.8g per kg of body weight is the recommended amount of daily protein intake of normal people. If you work out, you should consider taking more (1.2 to 1.7g per Kg of your body weight). From research, it has been proven that there is a specific daily limit of protein synthesis. The daily limit is about 1.6g per kilogram of body weight.
In as much as the recommendations and advice above is from experts, it is not a guarantee that you will gain muscle like any other person. Various factors, such as hormones, body types, genetics, gender, weight, and height, will all affect the process of building muscles in different people. That said, it is important to consult a specialist while starting.