Support muscle building with protein


    If you want to do something effectively to build muscle, you need a plus in protein. Because without enough protein, the muscles lack a very important one.

    No other nutrient is as important to our performance as protein. Proteins equals strength - that's the simple formula. And rightly so, because proteins are the basic building blocks of all living things. Every body tissue, including bones, skin, organs and muscles, is made up of certain proteins. The protein fulfills two essential tasks: On the one hand, it serves as a building material for numerous anabolic processes, including muscle building. On the other hand, it is used to generate energy. Consequence: Those who train regularly have an increased need. A plus in protein is important for training success when building muscle.

    What is protein
    Like fats and carbohydrates, proteins are complex compounds made up of carbon, hydrogen and oxygen. They also contain plenty of nitrogen. The building blocks that make up protein are called amino acids. Every tissue in the body, including our muscles, bones, skin and organs, is made up of certain proteins. Without protein, they would not be able to do their job. And protein has many tasks:

    It serves the body as a building material for enzymes and hormones
    It is an important trace element for muscle fibers and tendons
    It is essential for building muscle
    It supports our immune system
    It is important for the transport function in the blood
    Why do we need protein to build muscle?
    To understand why protein is so important important site for building muscle, we have to take a closer look at what happens in your muscles during exercise. If you train sufficiently intensively, the so-called protein synthesis will be inhibited. The body not only converts less protein into amino acids, it also breaks down protein. This creates harmless cracks in the muscle proteins. In addition, the body releases more of the stress hormone cortisone. The brain perceives the deficiency and tries to make up for it. In all of these processes, the organism has to access the protein metabolism. This creates a deficiency. After training, it is the proteins that bring everything back into balance. They also ensure the desired muscle growth.

    How much protein does it take to build muscle?
    ⊗ Everyone knows: For optimal muscle building, you have to train intensely enough. But, as already mentioned, protein structures wear out with every strenuous workout. It is precisely this that needs to be compensated for and for this your body needs a plus in protein. For a long time, 0.8 grams of protein per kilogram of body weight was considered sufficient. In recent years, however, new studies and scientific findings have found that this is not enough for athletes who train regularly. The latest recommendations are therefore:

    Endurance athletes should consume 1.2 to 1.6 grams of protein per kilogram of body weight every day.
    Play and interval athletes, crossfitters and functional fitters should consume 1.4 to 1.7 grams of protein per kilogram of body weight every day.
    Strength athletes and everyone who wants to build muscle should consume 1.6 to 2.0 grams of protein per kilogram of body weight every day. Bodybuilders even more.
    ⊗ Important to know: How much protein you need for optimal training success also depends on your further diet. With a low-carbohydrate or low-calorie diet, your protein requirement increases. Why? Because your body then uses part of the dietary protein to stabilize blood sugar or to generate energy. By the way, some strength athletes are known to consume up to 5 grams of protein per kilogram of body weight. Research has shown that this does not harm the body. However, the kidneys must be healthy. So if you want to do high-intensity muscle building training and want to increase your protein consumption accordingly, you should have a doctor checked in advance.

    What is the biological value?
    When it comes to protein sources, we have to look at a quality characteristic. This quality feature is the biological value. It describes the efficiency with which a dietary protein can be converted into an endogenous protein. The egg from the chicken provides the reference value of 100. By the way, studies have shown that eating whole egg with yolk is better than just eating the white egg white. The body can then process the protein better.

    What are the best sources of protein?
    Meat, poultry, fish, eggs, milk, and cheese are excellent sources of protein. They contain all the amino acids the body needs. However, the advantage of meat products is offset by a less favorable fat content and a lack of carbohydrates. Too much red meat in particular also has health disadvantages, as recent studies show. It shouldn't end up on your plate more than once or twice a week. Plant foods such as legumes, nuts, seeds and grains are safe and also rich in protein. Vegetarian protein sources from meat substitutes are becoming increasingly popular and also recommendable. These include seitan, tempeh, quorn, and tofu. They also contain all the essential amino acids.

    Nutritional plan to build muscle
    Hard training alone is not enough to make muscles grow. Proper nutrition is also required for this. In order to grow quickly and effectively, our muscles need carbohydrates and fats in addition to the extra protein. Carbohydrates and fats provide the energy necessary for muscle building. What you should know about fats and carbohydrates:

    Unsaturated fatty acids are particularly important for building muscle. They are among the "good" fats. The best sources are avocados, olives, nuts, flax seeds, sunflower seeds, and high quality oils.
    Carbohydrates are the body's most important sources of energy. However, they have the disadvantage of being able to be stored in depots. This is why it is important to eat the right carbohydrates. They're found in whole grains, vegetables, and legumes.
    You should largely avoid white flour products, sugar and sugary drinks. Alcohol also has a negative effect on training success.
    What do protein supplements do to build muscle?
    The protein requirement of an athlete can not only be met with good food. There are also a number of protein supplements and protein shakes. The decisive advantage: After an exhausting workout, you don't have to stand in the kitchen for hours to prepare a protein-rich meal. The product range is very large, so here is an overview of the two most important protein sources.

    ⊗ Whey protein : This is a whey protein. It is a by-product of cheese production. The biological value is very high. The body can absorb it quickly. It is therefore ideally suited as a source of protein after training. Due to its good amino acid structure, it optimally helps to build up the stressed muscles.

    ⊗ Casein protein : the body absorbs it a little more slowly. It is therefore ideally suited as a bedtime treat. During the six to eight hours of sleep, it then provides the amino acids for building cells and muscles.