Everything you need to know about consuming protein to build muscle
For those dedicated to build muscles or interested in health and fitness, a good quality protein powder has no alternates. Drinking protein shakes regularly helps you to build lean muscle, tone your body, and allow you to lose weight. Yet, choosing flavored or unflavored protein has been a hot topic for health enthusiasts, since flavored proteins are great to taste but add unnecessary empty calories. The best grass-fed whey, is unflavoured and unsweetened protein source and AGN Roots is a single product brand specialized in it.
This article will look at the benefits of consuming unflavoured grass-fed whey isolate to build muscle. We’ll look at how much protein powder you should take daily to build up your muscle mass.
The Benefits of Whey Protein
Whey protein is produced using the milk’s watery part, which has been separated from the curds during the cheese-making process. This protein is very healthy and is often used by people looking to build muscle mass and improve athletic performance. Whey protein helps to increase strength and build lean muscle. It’s nutritionally rich and also benefits the functioning of the immune system.
Whey protein that’s created using the milk from grass-fed cows is exceptionally healthy and nutritious. Whey protein isolate from AGN provides you with not only a source of protein but also iron, calcium, potassium, and magnesium.
Grass-fed whey isolate is the most anabolic type of protein as it contains high levels of amino acids. These protein chains are beneficial as they naturally boost athletic performance, encourage weight loss, and improve mood. Whey protein is low in fat and contains L-Leucine and BCAAs, which naturally occur in protein and helps with muscle repair
Whey Protein can be easily absorbed by the body and is recommended to athletes and bodybuilders as it’s one of the purest forms of bio protein available. It’s best to consume whey protein isolates daily after exercise. This helps to increase muscle mass and can also encourage rapid recovery after strenuous exercise. For best results, consume 30 grams of good-quality grass-fed whey protein within twenty minutes of finishing your training session or workout.
How much protein is needed daily to build muscle?
Protein is needed to provide energy and keep your body in optimal health. The amount of protein required varies from person to person and depends on factors such as age, health, weight, and lifestyle choices. If you live an active lifestyle and are actively trying to build muscle, you’ll need to consume more protein then someone with a sedentary life.
It’s essential to ensure you’re consuming the correct amount of protein every day. This often proves to be tricky for many people, and there seems to be a lot of conflicting advice out there about exactly how much whey protein isolate you need to consume to build up your muscle mass. A Protein Calculator takes user input and determines suggested protein intake requirements based on your goals.
If you aim to increase your muscle mass, the calculator may say you need to consume up to 2.7 grams of protein per Kg of body weight. This may seem like a lot, and the challenge will then be to plan meals that allow you to achieve this goal.
What happens when the wrong amount of protein is consumed?
Consuming too much protein is bad for your health, and rather than helping to build muscle can cause you to gain weight. A diet that is high in protein can also cause bad breath, constipation, and in more severe cases, heart problems or kidney disease. Over time excessive protein will change your body composition, causing more fat to be stored.
On the other hand, eating too little protein can cause muscle wasting and mood disorders such as anxiety and depression. Amongst the general public, it’s very common that people aren’t getting enough protein.
It would help if you always listened to your body and looked out for signs that it’s trying to tell you that you’re either not getting enough protein or are consuming too much.
Achieving muscle protein synthesis
Muscle protein synthesis is your body’s ability to repair soft tissue. You’ll need to consume a minimum amount of protein daily for your body to repair itself. For optimal repair, you’ll need to consume between 0.4 and 0.55 grams of protein for each kilogram of your body weight. You’ll need to listen carefully to your body and bodily functions to find out exactly where in this range you fall.
If you consume more than 40 grams of protein at a time, this won’t result in an increase in muscle protein synthesis. It will, however, increase the net protein balance in your body. It’s recommended that you consume the total amount of protein your body needs in small amounts spread throughout the day, rather than having all your protein at once.
It’s recommended to get the protein your body needs through a mixture of eating whole foods and drinking shakes made from whey protein isolate. Foods such as wild fish, eggs from pastured hens, and grass-fed dairy products are all great sources of protein. AGN Roots, protein powder is very convenient and can be used for up to thirty-five percent of your protein needs.
When using Grass-Fed Whey protein, it’s recommended that you don’t consume more than twenty-five grams of the protein isolate in one sitting. Remember that if you’re adding your protein powder to milk, the milk is also a protein source, and you’ll need to adjust the amount of protein powder accordingly.
Does age affect how much protein you need to consume?
It’s been scientifically proven that as we age, we develop an increased anabolic resistance. People aged fifty and above have a much lower muscle protein synthesis when consuming protein. This means that they need to consume more protein than the younger generation to maintain or increase muscle mass.
The thermic rate in protein
Carbohydrates, fats, and proteins are all part of a food group known as macro-nutrients. They all have thermic rates (TEF), which is the amount of energy it takes for the body to digest the food. Every day, we use about 10% of the energy we acquire from our food to digest what we’ve eaten. Proteins take more energy to digest, around 20-30% compared to fats and carbohydrates.
If you aim to replace carbohydrates and fats with protein, you’ll lose weight, as long as the calories are kept the same. The thermic activity also varies, depending on how much physical activity you engage in.
Other factors affecting muscle growth
As well as consuming the correct amount of protein, eating a healthy diet, working out and doing muscle building exercises, you should ensure that you get a good night’s sleep and stay well hydrated.
Many people consume whey protein to build muscle but don’t see the results they expect. You probably know that you need to train to encourage muscle growth; however, many people don’t realize that their lifestyle is just as important, if not more so then training. Training without the correct recovery can lead to your muscle mass decreasing and becoming leaner and smaller. Although you may be strong, you won’t look muscly.
If you want to increase your muscle mass, you need to develop an effective recovery plan. Look at how you treat your body when you’re not working out or training in your chosen sport. Ensure that you’re eating, sleeping, and staying hydrated. Here are some tips that will allow your body to rejuvenate and let your tissue and muscles to repair after exercise.
Get a good night’s sleep
Sleep aids in the body’s recovery and allows muscles to rebuild. During physical activity, especially when training hard or weight lifting, your muscles will break down. So, they will need time to recover before you hit the gym again. Getting a good night’s sleep, the best way to ensure that your muscles recover. If you aren’t sleeping well, this will limit muscle growth.
Drink plenty of water
Protein synthesis and muscle development won’t be able to occur unless you stay adequately hydrated. Staying hydrated will allow your body to feel energized and operate at full capacity.
There are many things to consider before adding a protein powder to your diet. You’ll need to calculate the correct dosage for your body type and consume the shake after exercising to help restore and repair muscle damage.
Ensure that you choose a high-quality protein if you’re trying to increase your muscle mass. AGN Roots creates one of the best whey protein powders on the market. It’s also a good idea to eat protein from good quality sources such as fish, chicken, and beef, or if you’re vegetarian from plant-based protein sources.