What is the single most important dietary ingredient to help you build muscle? You guessed it: protein.
Protein can be found in meats, beans and milk.
Tofu, eggs, nuts, seeds and grains also add protein to your diet.
But what makes the muscle-protein connection? Why does protein help you build muscle? The protein- muscle connection is best defined by what is known as the thermic effect of food.
The thermic effect is the amount of energy our bodies use to process foods for storage and use.
Protein is used very efficiently by our bodies.
The protein in the food we eat is broken down into essential amino acids.
These essential amino acids are then digested to become proteins: the proteins that are found throughout our bodies, in cells, tissues and organs.
The complete protein that is found in meat, poultry, fish, milk, eggs and cheese provide all the amino acids that our bodies need to maintain and build muscle.
Incomplete sources of protein such as beans, rice, grains, and tofu are low in certain amino acids and must be combined with other protein sources to maintain and build muscle.
Because of the thermic effect, or the efficient use of protein by our bodies, it is estimated that someone wishing to build muscle must ingest 1 gram of protein per each pound of body weight every day.
But is it healthy to eat so much protein? According to the Centers for Disease Control most people in the United States get more protein than they need on a daily basis.
A high protein diet is high in calories and therefore not recommended for persons with a sedentary lifestyle.
Without proper exercise, the positive effects of protein are lost.
However, for individuals training to gain muscle, protein provides the building blocks to success.
Protein need not be unhealthy.
To help you build muscle instead of fat choose leaner cuts of meat, trim away fat and remove the skin from poultry.
Substitute beans for meat in stews or chili, and select low-fat dairy products or egg whites.
Just remember, the protein build muscle model requires that a 175 pound person consumes 175 grams of protein daily.
Be sure to adjust your diet and your workout accordingly, and enjoy the fruits of your labour.
Protein can be found in meats, beans and milk.
Tofu, eggs, nuts, seeds and grains also add protein to your diet.
But what makes the muscle-protein connection? Why does protein help you build muscle? The protein- muscle connection is best defined by what is known as the thermic effect of food.
The thermic effect is the amount of energy our bodies use to process foods for storage and use.
Protein is used very efficiently by our bodies.
The protein in the food we eat is broken down into essential amino acids.
These essential amino acids are then digested to become proteins: the proteins that are found throughout our bodies, in cells, tissues and organs.
The complete protein that is found in meat, poultry, fish, milk, eggs and cheese provide all the amino acids that our bodies need to maintain and build muscle.
Incomplete sources of protein such as beans, rice, grains, and tofu are low in certain amino acids and must be combined with other protein sources to maintain and build muscle.
Because of the thermic effect, or the efficient use of protein by our bodies, it is estimated that someone wishing to build muscle must ingest 1 gram of protein per each pound of body weight every day.
But is it healthy to eat so much protein? According to the Centers for Disease Control most people in the United States get more protein than they need on a daily basis.
A high protein diet is high in calories and therefore not recommended for persons with a sedentary lifestyle.
Without proper exercise, the positive effects of protein are lost.
However, for individuals training to gain muscle, protein provides the building blocks to success.
Protein need not be unhealthy.
To help you build muscle instead of fat choose leaner cuts of meat, trim away fat and remove the skin from poultry.
Substitute beans for meat in stews or chili, and select low-fat dairy products or egg whites.
Just remember, the protein build muscle model requires that a 175 pound person consumes 175 grams of protein daily.
Be sure to adjust your diet and your workout accordingly, and enjoy the fruits of your labour.
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