Protein is an important building block for muscle growth. It activates the release of amino acids in the body that make up the muscle. People generally think of protein as coming from meat, but there are substantial amounts of protein in vegetables and other sources. The body needs a variety of amino acids to build muscles. Choosing a diet with a combination of all nine amino acids will maximize your muscle protein synthesis.
The first part of the process is ensuring you get enough protein in your diet. If you don’t get enough protein, your muscles will get weak and will become less defined. In order to avoid this, you need to consume protein regularly. You’ll find that consuming a high-protein diet will increase the number of amino acids in your blood. The increased amino acids will then trigger the production of muscle proteins in the muscle cells.
Protein helps build muscle by making muscles stronger and more elastic. Muscle fibers are formed of stromal proteins such as elastin and reticulin. Collagen is strong but not elastic, while elastin gives tissues elasticity and the ability to snap back. All of these proteins are made from a variety of amino acids.
In Addition to Building Muscle, Protein Also aids in the Repair of Damaged Muscles.
When you exercise, you damage your muscle cells and cause micro tears. The amino acids in protein help in muscle repair by breaking down into their amino acid components. These new proteins are transported to the muscle cells. They then replace the damaged muscle tissue, making it bigger and stronger.
Whey protein is a rapid-digesting protein source that gives muscle cells all the amino acids they need to synthesize new muscle proteins. Without these amino acids, your body will break down the existing muscles and become catabolic. Catabolic muscles are not conducive to muscle hypertrophy.
Research has shown that an increase in protein intake is beneficial for muscle growth. Higher protein intakes, combined with resistance exercises, are associated with greater muscle protein synthetic response. The higher protein diets also help prevent age-related muscle loss. Protein is an essential building block for the body and should be included in your diet.
Many researchers have studied the optimal time to take protein. Some studies have found that consuming protein before and after workouts is optimal for recovery and muscle growth. Other studies, however, suggest that consuming protein within 20-30 minutes is the best time for muscle repair. However, recent studies have disproved the anabolic window theory.