Who Else Wants to Turn All The Protein You Eat Into Lean Muscle?
Protein is made up of components called amino acids. When you eat protein, your body breaks down the protein into these amino acids. The amino acids can be broken down into groups of 1,2, or 3 amino acids before they enter your bloodstream. When they enter your bloodstream, they’re used up by organs and muscle tissue to build and/or repair. So how does weight-lifting build muscles, which consist mainly of protein and water? Weight-lifting damages muscles, and creates a response in the body that causes hormones to lead toward muscle growth. So, in order to build muscles and to replace damaged proteins, you body needs an ample supply of amino acids.
As we mentioned before, weight lifting causes reaction due to hormones that lead to muscle growth. In simpler terms, when you train, your body enters a mode to prepare for building muscle. This mode is called anabolism, an anabolic state.
However, researchers have discovered that you don’t enter this muscle building anabolic state until you eat. That is, if you lift weights and don’t eat, you’re not building muscle. If fact, you’re actually losing muscle, since weigh-lifting sessions damaged your muscles.Muscles don’t grow when you train them, they grow in recovery between session, as they feed on protein and energy.
Thus, to maximize your muscle growth rate, you have to make sure your body has plenty of energy and protein available to your muscle at the times when your muscles are the hungriest: during the workout and right afterwards. Energy and protein from consumed food will fuel the muscle building mode, and your muscle will build up. Since your body begins digesting food about half an hour after you’ve eaten it, you should eat a pre-workout meal 30 minutes before each workout.
After reading this book, the short answer for the perfect amount of protein is 1.2 grams per pound of body weight. For example, an 150 pound person should eat 180 grams of protein to maximize muscle growth.
Try this:
Take a calculator and find the amount of protein you need per day by multiplying your weight in pounds by 1.2. Afterward, figure out what you ate yesterday, and how much protein you consumed. If you didn’t reach your goal, pick a few foods that you like to add more protein to your diet. Good sources of protein include eggs, fish, chicken, and steak. Including an animal source to each meal and adding protein-rich snacks will help you meet your protein quota each day.
As we’ve seen, weight lifting fosters a hormonal response that favors muscle growth. Simply put, when you train, your body enters a muscle-building state. That state is called anabolism; it’s an anabolic state.
Researchers have shown, however, that the body doesn’t enter the muscle-building (anabolic) state until you eat. That’s right. If you lift weights and don’t eat, you’re not building muscle. You’re actually losing some, as the weightlifting session damaged your muscles.
Since your body only digests food 30 after you’ve eaten it, it’s a good idea to have a pre-workout meal about half an hour before you begin to train. Digestion will slow when you are training and many lifters have some discomfort when eat food during the workout. I recommend you drink you protein and energy instead to prevent this.
Pre-Workout:
0.2 grams of carbohydrate per pound of body weight;
0.2 grams of protein per pound of body weight.
During Workout:
30 grams of carbohydrate ; 15 grams of protein.
Post-Workout:
0.4 grams of carbohydrate per pound of body weight;
0.2 grams of protein per pound of body weight.
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