If you want to build muscle mass, you need to boost your protein intake. Protein is one of the main building blocks of the body. Aside from making you more muscular, protein is also beneficial because it aids in fending off bacteria and viruses. So if you feel that you are not getting enough protein, you should consider adding more protein to your diet plan.
However, increasing your protein intake is not just about taking a lot of weight gain supplements. Too much protein can be harmful if you do not moderate your intake. If you want your body to be strong and fit, you need to carefully plan your diet and workout. To help you, below you will find great tips on how to add more protein to your diet.
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Meatless Mondays on your schedule
Red meat is not the only source of dense protein. You can also get this substance from plants like beans, nuts, and even seeds. Plant-based protein costs cheaper compared to their meat-based counterparts.
In addition, you can also get other nutrients like vitamins and minerals that are also beneficial to the body. And did you know that by eating plant-based protein often, you can help save our planet? It takes a lot of energy to raise and process edible animals. If you go meatless once a week, you can actually lessen pollution.
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Reduce your consumption of processed carbohydrates
By reducing your intake of processed carbohydrates and boosting your protein consumption, you can increase the amount of triglycerides and high-density lipoprotein in your bloodstream. These two substances reduce risks of heart attacks, strokes, or other cardiovascular diseases. Moreover, the change in diet makes you feel full for a long period of time, and reduce hunger pangs.
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Choose the right type of protein powder
If you do not always have the time to prepare high protein meals, you can compensate by drinking a protein shake. But in order to make it effective, you need to choose the right one that fits your needs. Here are just some of the examples of protein powder varieties:
Whey – This one is popular because of its high amino acid content. It can also be digested quicker, and it has a mixture of peptides. This is usually consumed before you start lifting weights or exercising.
Casein – Unlike whey, casein protein is slowly digested by the body. You can drink this after working out.
Whey hydrolysates – This is a powerful type of protein that is mostly composed of peptides. Since our bodies prefer peptides over whole proteins, it can effectively absorb whey hydrolysates quicker.
Feel free to share your own examples of high protein recipes in the comments section.
A. Chegwin is a mum of two pre-teen girls, living in Southern Scotland.
1 thought on “Building Muscle With Protein”
This article is missing the all important protein formula. It is generally accepted that you need .8 grams per lean kilo of body weight just to maintain your current muscle mass. If you are trying to gain muscle mass and exercising to do so – that recommendation goes up to 1.4-1.6 grams per day. And that is where the protein supplements come in.