A number of factors can affect how much protein per day you should eat to build more muscle. Either way, amount of protein per day will be less than you think. ‘When’ you get your protein is actually MORE important than ‘how much’.
You must fully understand the way in which protein works in building muscle before going over the suggested daily protein intake. When you want to acquire greater muscle mass, this information will provide you with the necessary tools and outlook needed.
Picture protein as being a series of building blocks; they serve as the foundation for the “building blocks” of muscles. Your muscles experience something called micro-tearing when you do intense exercise. The body then utilizes protein to repair the muscles, making them larger and tougher than they previously were.
Can you picture an urban community being hit with a massive amount of small earthquakes? This leads to the eventual break down of the buildings in that city. Future structures will be built to be much more durable and tougher because of this.
You are not going to have your muscles grow larger simply because you include higher amounts of protein in your diet. The micro-tearing is what starts the process, protein simply repairs and rebuilds your muscles. However, this can only occur after the body has been given ample rest. Overtraining and pushing your body too hard only has adverse effects.
A minimal amount of protein is required for sustaining muscle mass in the body. Previous research has revealed that an individual’s muscle mass will not falter so long as you undergo consistent resistance training. A person is only required to consume a small amount of protein for the proper maintenance of muscle mass.
You could drink just half a glass of milk, and this in itself will provide your muscles with an ample amount of protein. By including a small bit of protein in your meals, you are guaranteeing your body’s constant reception of protein to ensure a full recovery.
The ‘time’ you ingest protein is much more crucial than how much protein you have in your diet. The post-workout meal, which is eaten after an exercise session, is the most crucial meal when it comes to acquiring greater muscle mass.
The human body is more receptive to macro-nutrients for two hours following an intense exercise routine. If you want to know the best time to consume protein, it is definitely within that two-hour period. The best form of protein to consume in this period is whey protein since it is so readily absorbed into the body.
Carbohydrates are also important for your recovery after completing a good workout. The glycogen reserves in your muscles will become depleted after an intense workout, eating a bit of carbs will restore these reserves and help you recover faster.
However, you must be very careful to avoid eating too much carbs after your workout. Overeating carbohydrates could lead to a surge of insulin in your blood. Somatostatin is consequently emitted from the body once insulin has been produced. HGH production is suppressed completely by somatostatin. HGH is the hormone that aids your body in building muscle, burning fat and remaining youthful.
Once a workout has been completed, the protein to carbohydrate ratio should round up to approximately 4:1. An excellent side dish for your whey protein supplement would be a halved or quartered banana. You can also blend in the banana to your protein shake for more flavour.