One of the goals to exercising is to build muscle and strength.Take advantage of high quality protein to meet your exercise goals and stay healthy with healthy eating habits.

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High Quality Protein for Building Muscle and Strength
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Proper nutrition is an essential and vital component for building muscle. Your muscles are mostly made of water and some protein, but to promote muscle
growth there must be adequate amounts of dietary energy.
Protein is the main nutrient many people concentrate when trying to build muscle and strength, and although it is important to build muscle you must not
neglect other essential nutrients. For your muscles to benefit from protein synthesis you must have sufficient dietary energy.
Carbohydrates, fats, and protein are all important nutrients part of a healthy diet and each provides certain amount of nutrients and energy to your body.
Normally, carbohydrates are the main source for energy for your cells then followed by fats and if needed your body will breakdown proteins for energy.
When you don’t consume sufficient calories with a healthy nutritious diet your body will begin to use proteins as an energy source which will impede muscle
growth. If your glycogen stores are low it is likely your body will begin to breakdown some protein from your muscles.
When trying to build muscle and strength you should ingest high quality protein, but you must also make sure to consume sufficient calories to avoid the
breakdown of proteins. A diet that consists of healthy nutritious food will provide you with essential nutrients to build muscle.
As you begin to notice increases in your strength from weight training or strength training you may also notice some muscle growth. Skeletal muscle
strength generally occurs before you achieve skeletal muscle hypertrophy.
Nevertheless, the opposite situation may also be evident as when there is muscle hypertrophy there is also signs of increase muscle strength. Keep in
mind that muscle hypertrophy is a slow process, so it will take some time before the nutrients you consume can have effects in building muscle.
To get a better understanding of skeletal muscle hypertrophy and the process of building muscle and strength you would benefit from learning about
proteins.

5. Protein Requirements for Muscle Hypertrophy
One of the most popular types of supplements used by many people who engage in weight training or strength training is protein supplements. Generally,
many people assume that by consuming additional protein they can enhance muscle hypertrophy.
Protein supplementation is not always necessary for building muscle and strength since it normally does not facilitate muscle hypertrophy if you have
already consumed enough protein from your diet. Consuming excess protein of more than 1.6 grams per kg of body weight does not directly enhance
muscle mass or strength.
Generally, to build muscle and strength it is sufficient to consume about 1.2­1.6
grams of protein per kg of body weight. However, bodybuilders normally
consume up to 3 grams of protein; therefore, protein supplements are used based on level of training and experience.
For the novice or untrained exerciser increases in muscle mass can be achieved without the intake of protein supplements because gains in lean muscle
mass are initially attained. However, for trained individuals there might be a necessary increase of dietary protein to achieve further muscle growth and
strength.
In a given single meal, if you eat healthy nutritious food, you may consume between 20­30
grams of protein, so how much protein do you need to
stimulate muscle protein synthesis? Generally, to achieve efficient protein synthesis to build muscle and strength you should consume about 25 grams of
protein right after your training session.
Essential Amino Acids and High Protein Intake
The amount of protein in skeletal muscles is based on a balance between the synthesis and the breakdown of protein in your entire body. Optimal muscle
hypertrophy is achieved when protein synthesis is more than protein degradation at a given time.
Attaining sufficient amounts of calories from a balanced nutritious healthy diet is important for building muscle and strength, yet many take the approach of
consuming excess amount of protein. Switching from a normal protein daily intake to a high protein intake does not provide additional benefits for building
muscle.
The body can only retain a certain amount of protein, so any excess not used by muscles or other components in your body will be used for urea
production and may be stored as fat because of excess daily calories. Protein synthesis may not be enhanced with a high protein intake; instead, it may
diminish the efficiency of delivering protein to muscles.
Consuming a high protein diet is not an effective way to enhance skeletal muscle hypertrophy and may even diminish some of the effects from exercise in
building muscle and strength. A balanced nutritious diet based on high quality protein is more important than consuming excess amounts of protein.
It is popular to hear about protein supplements, but are you aware there are also specific amino acid supplements. Proteins are based of many different
amino acids and some may have greater effects on protein synthesis for building muscle and strength.
Leucine is a branched­chain
amino acid (BCAA) that has beneficial effects on building muscle and strength because it stimulates muscle protein synthesis.
High quality protein will usually contain leucine, which is important to achieve optimal muscle protein synthesis.
However, even though leucine can increase muscle protein synthesis there is no direct relation to achieving increases in muscle hypertrophy. Achieving
increase in muscle mass requires a balance between the synthesis and breakdown of muscle proteins.
Absorption Rate for Building Muscle and Strength
There are many factors that can influence the metabolism of protein in your body, so absorption rate is one important factor to consider. Whey protein and
casein protein are popular for building muscle and strength but their absorption rate vary.

6. Generally, protein synthesis is greater right after consuming whey protein as compared to casein protein because it is absorbed quickly. However, with the
consumption of whey protein there is usually a higher amount of amino acid oxidation which can distort leucine balance.
Remember that leucine is an important amino acid for muscle protein synthesis, so you must find a balance when consuming both whey protein and
casein protein. The amount of protein ingestion may have a greater influence on protein balance than the absorption rate of specific proteins.
A quick and large increase in amino acid concentration as achieved with whey protein supplements may not be as effective for increasing muscle mass.
There needs to be a balance of amino acids and protein, such that a slower and moderate increase can provide better benefits for building muscle and
strength.
Building Muscle and Strength: What and When to Eat
Insulin is a hormone that is known to stimulate muscle protein synthesis and can also inhibit muscle protein degradation. Under normal conditions
carbohydrates increase insulin concentration in the body, so sugar can have some influence on muscle protein synthesis.
To achieve optimal muscle protein synthesis you should consume proteins and carbohydrates together since there is a stimulation of insulin secretion and
an enhancement of nitrogen retention. Therefore, building muscle and strength can be facilitated by consuming proteins and carbohydrates before and
after exercise.
To enhance your ability to build muscle and strength you should ingest protein immediately after exercise. The effects of eating protein after exercise are
due to an increase in amino acids in your muscle and an increased sensitivity to insulin.
The digestion and absorption of protein takes time so you should also consume some protein and carbohydrates a few hours before you plan to exercise.
Pre and post­exercise
ingestion of protein and carbohydrates facilitates muscle hypertrophy, which helps build muscle.
As you have noted building muscle and strength requires that you eat healthy nutritious food and that you obtain sufficient healthy calories. Protein
supplements are not necessary (but may be useful), so try to obtain most of your nutrients from nutritious healthy food.
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