Proteins are the element of food, besides they exist in every cell, muscle and tissue of the human body and play a key role in most major processes in it.
Proteins are responsible for building and maintaining:
Even insulin which is the most powerful anabolic hormone and many other human hormones are made of proteins. For these reasons you can clearly see why they are so important in bodybuilding.
Without them we wouldn’t grow. Because proteins build and maintain muscle mass, increased consumption of them is essential for any athlete who wants to become bigger or stronger.
Protein sources for building muscles
The best sources of proteins come from animal products. These are the most valuable for bodybuilders. Examples:
- Meat (beef, chicken, turkey, lamb, pork…),
- Fish (cod, tuna, salmon, mackerel…);
- Dairy (milk, cottage cheese, greek yoghurt…);
Proteins also exist in different kinds of nuts, seeds, beans and lentils. These are called plant-based protein and are extremely healthy for the human body although not as valuable as animal ones. They contain healthy fats and many important microelements and vitamins that’s why it’s highly recommended to add them to your menu, even as a snack.
I am sure there are more sources of this food component but I think products listed above are the most common. Everybody knows them. They are tasty, not very expensive and easy to get.
How much protein to consume to build muscle mass
The general guide about building muscle mass says that you have to consume about:
- 1g of protein per poundof bodyweight or
- 2g of protein per kilogramof BW
And therefore 200lbs or 100 kg man would need to eat around 200 grams of protein each day. However modern studies say that natural bodybuilders don’t need as much. Probably 08g/lb or 1.6g/kg of BW is enough for drug free amateur athlete.
If you don’t like counting macros make sure half of your meal consists of meat, fish or eggs. You can have some nuts as a snack or yoghurt if you like the diary.
Proteins build our body and are the most important component of food for any strength-based athletes especially bodybuilders. We have to consume loads of them if we want to build muscle mass or burn fat while maintaining it. Without them we wouldn’t grow and function properly. Include them in every meal however remember that building muscle require the consumption of adequate amount of carbohydrates, fat and water as well. You won’t get bigger by eating only proteins.