No matter whether they want to admit it or not, most people want to be buff. Many of us not only want to be in good shape, but we want to be strong too. We want to have muscles that we can show off, right?
What You Can Do
Most people understand some of the principles of what they need to do to achieve those muscles. You have to work out, you have to lift weights, and you have to eat the right kinds of foods. It takes a lot of work, and you have to be willing to go to the gym and spent a considerable amount of time pumping iron. It’s definitely a serious commitment.
The weightlifting part most people thoroughly get. They understand that they need to spend 10-15 hours a week at the gym. The area where they fall short is in nutrition, especially when it comes to protein intake.
A Quick Biology Lesson
First, a little lesson for you. Your muscles are built of proteins, specifically amino acids. These play a critical role in the development of your muscles.
This is one of the biggest reasons why those who are looking to increase muscle size take protein shakes on a daily basis. They are looking to add as much protein to their diet as possible, understanding that these amino acids help them build the kind of muscle mass they desire.
How Much Protein Do You Need?
Clearly, protein is essential. However, you may be wondering how much protein you should ingest each day. The truth is that your body can only use a certain amount of any kind of compound or foodstuff. For example, you could digest hundreds of milligrams of vitamin C each day, but your body is only going to use a certain amount of that. The rest is removed in the urine.
This may have you wondering if the same is true protein. Would it be used for muscle building if you and a massive amount of proteins each day, or would it just be removed as waste? That is a good question.
A recent study found that the maximum amount of high-quality protein that can be used in a young goal is no more than 20-25 g. The body of the average young adult is able to digest and use the macronutrients from this protein to help in the building of muscles.
According to the study, this amount of protein can be digested and absorbed in muscle anabolism so that the amino acids contained inside the proteins can be broken down and used in muscle development. However, servings above this amount are simply removed from the body as waste, or they are broken down and stored as fat inside the body. That is definitely something you do not want.
If you are a person who is looking to bulk up, then you want to ensure that you digest no more than 25 g of high-quality protein each meal. The research supports this, and you want to do what is best to meet your ultimate goal.
Good Whey Protein Supplements
Whey protein isn’t really necessary to reach our daily protein in takes but whey is processed quicker in our body and might be a good idea to down a protein shake right after a workout. Here are a few protein supplements that we have tried and are worth the money if you are in the market for whey protein.