protein It has become so synonymous with health and fitness that marketers have found it to be an important selling tool in food packaging. You’ll see “high protein” everywhere and not just on protein and whey bars protein powders In the health foods section of grocery stores. You can now buy protein cookies (like the taste of cardboard), protein-rich pasta, bagels, bagels, cereal, coffee and protein water, and more. Even foods that are naturally rich in protein like yogurt, cheeseFish and meat are often described (in excess) as being “rich in protein”.
The problem with protein mania is that many people just assume that they eat food labeledHigh in protein“It’s all you have to do to lose weight and get in shape. It doesn’t work that way. If you want muscle and strength, and a healthier, fitter body, ignore the hype and get the facts on the best protein you can eat for stronger muscles.”
“When it comes to increasing muscle strength and building muscle, there are three main components you need: eating enough calories (caloric surplus if you want to gain muscle/weight), eating the right type and amount of protein, and strength training,” he tells us. medical expert council member Amy Judson, MS, RD, CSSDis a board-certified sports nutritionist and author sports nutrition book. Together, these three ingredients can make you stronger.
For best results, Goodson recommends focusing on them Complete proteins, prioritizing animal proteins, for stronger muscles. Keep reading to learn the benefits of eating these specific types of protein, and for more, don’t miss out The Best Eating Habits for Stronger Muscles, Says a Dietitian.
To get stronger muscles, you should eat a high quality proteinKnown as a “complete protein,” it contains all nine essential amino acids that your body cannot make on its own. “These nine essential amino acids are essential for building and repairing lean muscle mass,” says Goodson.
When it comes to specifics, you’re safe with all animal protein sources. “All animal foods such as beef, pork, poultry, fish, dairy, and eggs are considered complete proteins,” says Goodson.
As for the plant proteins, you have to be more selective. “Some plant proteins such as soy foods, quinoa, hemp seeds, and pistachios are considered complete plant proteins,” she says. Other plant proteins such as beans, legumes, lentils, nuts and other seeds, nuts, and nut butters are considered “incomplete proteins,” meaning they do not contain all nine essential amino acids.
“If you want to build muscle and recover quickly from tough workouts, you need animal protein,” he says Elliot Torsney, RDN،, Registered Dietitian and Certified Personal Trainer Fitness Lair.
Animal proteins tend to be more bioavailable to the body because plant foods also contain fiber and other compounds that compete with proteins for absorption during digestion. (But this fiber also makes plant protein foods great sources of protein for overall health.)
“Does this mean you can’t gain muscle if you’re on a plant-based diet? It’s an essential amino acid that your body can’t make,” says Goodson. “Someone who eats 100% vegetarian might just need a little bit of protein to make sure they meet their needs.”
The general long-term guiding principle is 0.8 grams of protein per kilogram of body weightbut it’s better to be more specific, because “protein needs depend on a person’s size and the type of physical activity they do,” says Judson.
For example, those who exercise moderately and exercise a few days a week need 1 gram of protein per kilogram of body weight, those looking to lose weight while exercising should aim for 1.5 grams of protein per kilogram, and athletes who exercise Strength they need 1.6-1.7 grams per kilogram.
A simpler approach might be to just get a certain number of grams of protein per meal and snack.
Research shows that about 30 grams of protein per meal and snack provides the body with what it needs in addition to helping promote feelings of satiety and fullness, says Goodson.
“The important thing to remember is that excessive protein does not mean increased muscle mass,” says Goodson. “It’s essential to get that amount of protein you need, and spread it out throughout the day, but this needs to be balanced with high-quality carbs and healthy fats.”
In other words, Eat some protein at each meal, about 30 grams.
And don’t forget to consume 15 to 25 grams of high-quality protein within 45 minutes of finishing your workout. “For larger athletes, you can increase 40 grams of protein,” says Goodson, “but research shows that eating more than 40 grams of protein is not used by the body for muscle building and will only convert it into energy.”
Strength training breaks down muscles. Protein repairs muscles, making them grow and grow stronger. “The key to rebuilding muscle is an essential amino acid called lysine, which is found in all animal foods and a variety of plant foods,” Judson explains. Whey protein (in the form of shakes, bars, and milk) is ideal for post-workout muscle rebuilding, as it is naturally high in leucine and is quickly digested, which speeds up the protein in the muscles.
Goodson recommends mixing about 20 grams of whey protein with a fast-digesting carb for recovery. “Good examples include a shake made with whey protein, milk and fruit, a ready-to-drink shake, low-fat chocolate milk, or a protein bar that has 15 to 25 grams of protein,” she says.
Are you looking for a high quality whey protein powder? paying off The 9 Best Whey Protein Powders, According to Nutritionists.