There is a strong link between optimal protein intake and muscle growth. Optimizing your protein intake for muscle growth is a key step towards a fit and lean body. Considerable research has been conducted on the protein intake required for muscle growth. Much of the research indicates that there is a stipulated amount of protein uptake which can lead to increase in muscle growth.
There are several ways in which there can be optimization of protein intake to ensure there is an increase in muscle mass. Ideally, there should be regulation of the intake of protein to ensure muscle growth. Means to ensure optimal protein intake for muscle growth are explored in this article.
Optimization Of Protein Intake
Maintain A Non-Vegetarian Diet
Eight essential amino acids must be obtained from the diet while the body produces twelve amino acids. A vegetarian diet is inadequate for optimizing protein intake to build muscle.
This is because non-vegetarian sources of protein contain all the essential amino acids while vegetarian sources of protein lack essential amino acids and are considered as inadequate proteins. So, the ideal diet should be non-vegetarian in order to ensure that the body is getting an adequate supply of complete protein and all the essential amino acids.
Ensure Adequate Protein Intake
Ideal protein intake should be 1.5 to 2 grams of protein per kilogram of body weight. Less than this intake will cause the muscle mass to reduce. This is because incomplete protein intake will stop muscle growth and lead to lessening of the muscle mass. Therefore, adequate protein intake is essential to gain muscle mass.
Do Not Consume Excessive Protein
Consuming slightly more protein than the ideal intake will cause the body to reject the unwanted protein or store it. However, consuming excessive protein is harmful because this can lead to a strain on the liver and undesirable weight gain.
Adhering to the ideal intake without consuming either too little or too much protein is the key to muscle growth and gaining muscle mass.If protein intake is too much, then fat and carbohydrates need to be kept to the minimum to ensure calorific intake is adequate and not excessive.
But this creates a problem in the long run and hinders muscle growth. It is important to maintain a balanced diet to ensure muscle mass is gained.
Adjust Protein Intake For Individual Metabolism
Though the ideal protein intake should be 1.5 to 2 grams of protein per kilogram of body weight, protein intake should be adjusted to suit individual metabolism as well. Individuals with an ectomorphic body type have a very different set of macronutrient requirements and breakdown compared to those with an endomorphic body type.Therefore, in order to ensure muscle growth there should be consumption of ideal protein intake as per the metabolic body type while not consuming excessive calories.
Consume Complete Proteins
Meat, chicken, poultry, eggs and fish are some instances of complete protein. Proteins obtained from grains and vegetables lack essential amino acids.Complete proteins containing amino acids isoleucine leucine and valine are essential for muscle growth. Beef and whey proteins are some examples of such complete proteins.
Timing Of Protein Intake
Consuming protein at the time of exercise or workout will enhance muscle growth and improve recovery. Studies have shown that ingesting protein one hour before and after the workout enhances muscle growth as compared to taking a carbohydrate supplement. Ideal protein intake consumed at the right time enhances muscle synthesis and ensures muscle growth.