The Role of Protein in Diet and Exercise
Proteins are important. Your muscles are made of protein. The body requires adequate proteins in your diet for the building blocks it needs to build up muscle mass.
If one cut calories too much, some of the protein in the body is going to be burned for fuel rather than being used to support muscle development. It is advisable that to effectively build muscle mass, enough calories to support your activities and the right balance of nutrients are needed.
Fuel up with carbohydrates.
A number of bodybuilders don’t take carbs since carbohydrates and sweets hardly do the body good. However, the right amount of carbohydrates help to fuel activity, including working muscles.
With less carbohydrates to fuel your exercise, some of the proteins get burned for fuel. It is thus advisable to avoid “burning the candle at both ends,” thus making sure to include enough high-quality carbs in your diet.
Get some healthy fats.
Fats may have an undeserved bad reputation, but amounts of the right kind of fats are very important. Some fatty acids contain building blocks of dietary fats which are essential, and the body can’t make them. Fatty acids are a structural component for every cell membrane, together with muscle cells.
Protein intake and timing is key
The process of muscle protein synthesis (MPS) is stimulated by strength training activity, but it’s also stimulated when you eat protein. This is one reason why those looking to bulk up should aim to spread their protein intake evenly over meals and snacks throughout the day. MPS is greater under these conditions than it is under a more typical pattern in which little protein is consumed in the morning, a bit more at lunch and then a large amount at dinner. And a bedtime snack containing about 25 grams of protein can help to stimulate MPS during the night.
Both plant-based and animal-based protein sources provide the necessary building blocks for MPS, but different proteins are digested and absorbed at different rates, so taking in a variety of protein sources could allow a prolonged release of amino acids into the system. For example, dairy products contain two proteins: whey and casein. Whey is considered a “fast-acting” protein, while casein takes longer for the body to process – and is the reason why many athletes turn to dairy proteins, since they provide a sustained release of amino acids over a longer period of time.
However, animal proteins aren’t necessary in order to build muscle. With careful planning and attention to total intake, even vegetarians or vegans can consume enough protein to support muscle development.
Best Diet and Nutrition Tips for Building Muscle
1. How to spread your protein intake, and how often should you eat?
Ideally, you’ll want to time your eating so that it works with your workout but also aim for three regular meals and a couple of snacks – making sure that they are balanced with both carbohydrates and protein. That way, you can provide your body with the fuel it needs from the carbohydrate, as well as a steady supply of protein to stimulate muscle protein synthesis.
2. What to eat before a workout?
You want to start your workout well hydrated and well fuelled. For fluids, drink about two cups of water two to three hours beforehand, then have another cup about 15 to 20 minutes before. The length of time between the time you eat your meal and the time you work out will dictate the type of meal you have.
If you have a few hours to digest, then a “regular” breakfast that might include foods like eggs, yogurt, whole-grain toast, whole-grain cereals, milk/soy milk and fruit would be appropriate.
If you’ll be eating fairly close to the time you work out, then something like a protein shake will take less time to digest. Just be sure your shake includes not just protein but a source of carbohydrates, too. So in addition to a protein powder and/or milk or milk alternatives, include foods such as fruits and vegetables (such as carrots or sweet potato); you can even toss in some rolled oats.
3. What to eat after a workout?
After you exercise, your muscles need some healthy carbohydrates and about 10 to 20 grams of high-quality protein to help them repair and recover. A carton of yogurt, a turkey or nut butter sandwich, a smoothie made with fruit and milk or soy milk, or a bowl of cereal and fruit are all good recovery foods after a session of strength training.
4. What are good snacks in between meals?
Snacks should include the same healthy balance of protein and carbs. Some snack bars have a good balance of protein and carbohydrates and are convenient to carry with you. Other quick snacks include a hard-boiled egg with some whole-grain crackers, some yogurt or cottage cheese with fruit, or some raw vegetables and hummus.
5. How to gain muscle without putting on fat?
In order to build muscle, your body does require additional nutrients and calories, but that doesn’t give you license to eat as much as you want. If you take in more calories than you burn – whether from unhealthy, fatty, sugary foods or from a healthy well-balanced diet – those calories will get stored as body fat.
Choosing lean proteins, such as fish, poultry, low-fat dairy products, beans and tofu, will help ensure that your body gets the protein it needs without excess calories. Similarly, choose healthy carbohydrates – fruits, vegetables, whole grains – over sugars and refined starches so you can reap the benefits without the extra calories.