How Much Protein to Build Muscle - Best Supplements

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How Much Protein to Build Muscle - Best Supplements

  1. 1. ==== ====Learn How To Build Muscle 100% Fasterhttp://how-to-build-muscles-fast.com/blog/==== ====Proteins are best known as the main "food" for muscles which makes them one of the keynutrients for bodybuilders because they encourage muscle building and repair tissue damage.Protein deficiency is not an issue for majority of people because proteins are found in many foodsincluding meat, poultry, fish and eggs as well some some plant sources such as beans and nutswhich are also known for their rich fiber content. However, proteins obtained though diet alonemay not be enough for building muscles. How much protein to build muscle you need depends onseveral factors including the level of your physical activity.Healthy adults should obtain about 1,5 gram of protein per pound of their body weight whichmeans that you should obtain over 200 grams of protein per day. However, people who exerciseregularly need more energy as well as proteins. The International Society of Sports Nutrition(ISSN) recommends as much as 3 grams of protein per pound of body weight which is about 400grams of protein per day. This means that you should aim to obtain between 200 and 400 proteinper day to "feed" your muscles.It is virtually impossible to get the required amount of proteins to build muscles through diet alonewhich is why many athletes as well as bodybuilders use protein supplements. However, beforestarting to use protein supplements, it is important to be aware that all proteins are not the same.For example, whey and casein are the main proteins in milk but while whey is known to be quicklyabsorbed, casein is digested slowly. For that reason whey protein is typically used before, duringand after workout, while casein is recommendable as meal replacement. In addition, there are alsovarious protein blends and more concentrated proteins such as whey protein isolate consistingfrom as much as 90% to 98% of protein, and very little fat and lactose.Due to virtually countless protein supplements many people face a great challenge in choosing thebest supplements for muscle gain. In addition, all protein supplement manufacturers claim thattheir products are the best which makes the choice even more difficult. So which supplements arethe best for muscle gain, do they work and are they even healthy?Protein supplements do work and as ISSN claims safe but only if combined with a healthy andnutritionally balanced diet. Even more, the ISSN recommends the use of protein supplements topeople who exercise regularly because proteins help repair muscle damage that can occur duringintense bodybuilding, help prevent muscle soreness, enhance the immune system, and promoteskin, nail and hair health. In general, the best choice are supplements that contain a blend ofdifferent types of protein but these should not be used before, during and after exercise. In thiscase, you are recommended to choose fast-absorbing proteins.In addition to paying attention to proper type of proteins, you are also highly recommended tomake sure that they contain all natural ingredients because artificial sweeteners and colors, flavor
  2. 2. enhancers and other dubious ingredients cannot create a healthy environment for muscle building.This fitness article is brought to you by the Vince Delmonte Bodybuilding Program.See this amazing video and discover how my puny frame was transformed into a fitness modelchampion in just under six weeks.This will help beginners and experts alike.Article Source:http://EzineArticles.com/?expert=Vinnie_Dee==== ====Learn How To Build Muscle 100% Fasterhttp://how-to-build-muscles-fast.com/blog/==== ====

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