If you've ever gone to the gym or tried to improve your gut health, you've definitely tried to consume protein supplements to gain muscle. But do you really understand why protein is so crucial to your health?
One of the three macronutrients that are used by the body in order to produce energy for the body to perform its functions is protein. Basically, they are made up of twenty different types of amino acids, out of which the human body produces eleven, and the other nine "essential amino acids" must be obtained through the daily consumption of protein booster foods. In addition, it facilitates the healing and repair of tissues and cells.
Protein supplements can help you stay active throughout the day, as well as reduce mid-meal food cravings, burn fat, and keep your heart healthy. It helps to speed wound healing by reducing inflammation and producing new tissue(s) in the injured area. It also helps with the creation of antibodies, which combat infections and diseases, as well as cell maintenance and regeneration.
Do you know Protein is the foundation for muscle building?
The building block of your muscles is protein. When you undertake strength training, you need muscle building protein. Many studies have shown that consuming a muscle building protein can help you in achieving your fitness goals. It's important to consume adequate protein if you're physically active, lifting weights, or trying to build muscle. Maintaining a high protein intake with the help of protein powder for weight loss can also help prevent muscle loss.
You now know that protein is necessary for muscle growth, but how much is enough?
Protein shakes, protein bars, and other high-protein diets are frequently discussed, prompting you to wonder, "How much protein should I consume each day?"
There is no one-size-fits-all answer to this question and no universal norm. The amount of protein your body requires is determined by a number of factors, including your age, fitness level or objectives, muscle mass, degree of exercise, and more. It's worth noting that protein can range from 10% to 35% in a healthy diet.
Moreover, it is recommended that you consume 0.8 grams of protein per kilogram of your body weight on a daily basis. In other words, if you're wondering, "How much protein should I eat in a day?" all you have to do is multiply your weight in kilograms by the recommended protein consumption in grams to get the answer.
Note: If you are really active, though, your protein needs may increase.
Finding out what foods can help you reach a daily protein target is the next puzzle
Because your dietary choices, budget, and eating style all influence which foods will work best for you, we've compiled a comprehensive list of the best high-protein foods for muscle building.
Eggs
Eggs are considered an excellent muscle building protein. It also contains a range of vitamins, minerals, iron, and other nutrients needed by the body. An egg of average size has roughly 6–7 grams of protein.
Broccoli
Broccoli is an excellent source of vitamins C and K, as well as fiber and potassium. Raw broccoli has roughly 90% water, 7% carbohydrates, 3% protein, and very little fat. You may add these flower heads into a stir-fry, creamy soup, or salad to keep your taste buds happy while getting your protein. You can also try Terra Origin Green Superfoods if you're always on the run. It includes broccoli, as well as 35+ other greens.
Chicken Breast
Chicken breast is a versatile food for muscle gain and also contains a variety of other nutrients in a single serving. Grilling, baking, barbecuing, or roasting your lean protein will suffice. And don't worry if you're a vegetarian - we've got your back. You can try our Organic Plant Protein - it provides 18g of protein per scoop.
Whey Protein
One of the two proteins found in dairy products is whey protein. Whey protein accounts for about 20% of the protein in milk and other dairy products. It is an important protein for muscle growth because it is quickly absorbed and generates a rapid increase in blood amino-acid levels. This is precisely what the body requires after exercise in order to repair and grow muscle fibers. Greek yogurt and ricotta cheese are two of the best dietary sources of whey protein. And if you are looking for a convenient way to increase your protein intake, you can also try our 100% Grass fed Whey Protein. It is the best whey protein with a protein content of 25g per scoop.
Before we go any further, there are a few other protein-rich foods to consider.
- Quinoa
- Tuna
- Salmon
- Soybeans
- Chickpeas
- Kidney Beans
And if you believe that gaining muscle requires merely a muscle building protein, you're completely mistaken. Muscle growth is aided by a number of different variables.
Drink a lot of water
Because muscles are approximately 75% water, drink eight to ten glasses of water each day as your primary muscle-building beverage (more during the hot summer months). It increases the pace at which muscle building protein, amino acids, and nutrient-dense carbs are delivered to muscles.
Sleep well
Muscle healing necessitates a good night's sleep. Aim for 8 to 9 hours of sleep each night.
Smaller, more frequent meals are better
Every two to three hours, eat five to six small meals throughout the day. Frequent meals keep your body energized and your blood sugar levels in check.
Exercise right
In addition to eating the best protein powder for muscle gain - Terra Origin, you must push your muscles to their limits, then rest and recover while they grow stronger. The greatest strategy to increase muscle mass is to do proper exercises in the right way for your body.
This brings you to the final question - when is the best time to take protein?
According to research, boosting a person's protein intake is critical for regaining muscle mass after exercise. However, no one has yet figured out what the best time is to eat protein. However, for the majority of people, what matters is that they consume enough muscle building protein as part of a muscle gain diet on a daily basis to maintain good overall health.