Bodybuilding is currently one of the most popular sports and pastimes in the entire world, yet for many it is about so much more than simply lifting weights in order to look good in a tank top, as it is quite literally for them, a way of life. If you yourself are looking at getting into bodybuilding and perhaps wish to experience more of the traditional bodybuilding lifestyle, first and foremost, you need to resign yourself to the fact that it is most certainly not the easiest of sports, in fact, it is downright brutal at times, both, physically, and mentally. When it comes to bodybuilding, on top of the training, which in itself is very brutal, you also have the diet and nutritional aspects to get right. In fact, if you were to ask any trainer, coach, nutritionist, or competitive athlete, they would all tell you that the training is the easy part – it is the diet and nutrition that are difficult. Bodybuilding and muscle growth is considered a combination of around 30% training, and 70% nutrition, so if you aren’t willing to make your diet a priority, you may as well save your time and money. If you are serious, however, protein is absolutely essential for so many reasons. Protein is vital for muscle growth and repair, yet many people aren’t quite sure about protein to build muscle, as they aren’t sure how much is required, and what the best sources are. Here we’ll be focussing on protein to build muscle, as we’ll be looking at how much is required, plus what some of the best muscle-building sources of protein actually are.
How Much Protein To Build Muscle Is Required Each Day?
As mentioned, protein is arguably the most vital of all three macronutrients, the other two being fat and carbohydrates, when it comes to muscle growth, because it is vital for growth and repair. When we destroy our muscles in the gym, our bodies need to rest so that they can recover and repair damaged muscle tissue, building it bigger and stronger than it was previously. Although it would be nice if we could tell you that, for example, when it comes to protein to build muscle, you need 200 grams each day, that is not the case, as it largely depends on your current size and weight, as well as your goals and activity levels as well. For maintenance purposes, for example, it is recommended that a person consumes 1g of protein for every pound of body weight that they weigh. So, if they did weigh 200 pounds, in order to maintain their bodies in their current state, they would need 200 grams each day. However, we aren’t trying to maintain our bodies, we’re trying to build muscle and therefore grow our bodies, so we need more protein. For people trying to build muscle, it is recommended that they consume around 1.5 – 2 grams of protein per pound of bodyweight. So, this time around, a 200 pound man trying to build muscle, would need between 300 and 400 grams of protein each day.
When Should It Be Consumed?
A lot of people will try to cram as much protein in their bodies for each meal as possible, consuming vast quantities of meat, eggs, fish, and various protein supplements each day. However, the human body can only absorb around 35 – 45 grams of protein per sitting, so anything more than that will be pointless and will therefore be going to waste. Space your meals out every three hours, and for each meal, two of which can be protein shakes, try to consume no more than 45 grams of protein, although 40 would be fine.
What Are The Best Types Of Protein To Build Muscle?
There are many different types of protein currently available, each one with its own various benefits and drawbacks. Some of the best sources of protein to build muscle, however, include the following:
Organic eggs contain omega 3s, B vitamins, minerals, and contain every essential and non-essential amino acid possible. Amino acids are the building blocks of protein, and are therefore ideal for building muscle. One organic egg contains around 4 – 6 grams of protein, depending on the size, so if you opt for a 3 egg Spanish omelette for breakfast, you’re already well on your way to meeting your daily protein macros.
The Chicken breast is a bodybuilding staple, and truthfully you’ll probably get sick of it before too long. Despite this, it tastes nice, it is very versatile, it is packed full of protein, it is low in fat, and it contains important minerals as well.
Red meat, grass-fed beef, for example, is another great bodybuilding food as it is very high in protein, as well as B vitamins as well. It is the natural iron and zinc content, however, that really helps red meat to stand out against the competition.
Salmon is an oily fish that is rich in protein, and minerals, as well as being crammed full of healthy fats such as omega 3 fatty acids, which truthfully possess so many health qualities that we would struggle to list them all. It is high in calories, but if you fit it into your macros, salmon is incredibly tasty and insanely healthy and beneficial.