As protein synthesis is a very integral part of building muscles, the answer to whether you can build muscle without protein, is No!!!
What makes protein essential for Muscle Building?
Protein provides the body with the essential amino acids responsible for building muscle tissues in the body. These essential amino acids are the ones that are not produced in the body, hence consuming protein becomes important.
When we perform heavy and intense exercises, it causes muscle tear, our body then repairs these tissues through muscle protein synthesis using the dietary protein we eat. New muscle blocks are formed through muscle repair, which leads to the growth of muscle and increases overall strength.
Protein sources like soy, nuts, meat, etc. contain a mixture of these essential amino acidsthat help to maximize the process of muscle protein synthesis. These amino acids then work to assist muscle repair and recovery and enhance muscle growth in the process.
Keep in mind, protein is very essential for your body, if you want to build muscles. Proteins are referred as the building blocks of muscles, being precise your body requires adequate amount of protein to stimulate muscle protein synthesis and build lean muscle mass. However, having an exclusive protein-filled diet is not going to help you gain muscles, there are other important nutrients that must be added to your diet for efficient and effective muscle building.
Nutrients needed to Build Muscles
Along with protein, two other essential ingredients required for optimal growth and development of muscles is carbohydrates and fats.
While protein supports and stimulates muscle protein synthesis, carbohydrates (calories) provide the necessary fuel for workout and muscle development and fats help to sustain energy to perform longer workouts.
You have to make sure you prepare a nutrient-filled diet that consists of the needed calories, proteins and fats and other essential vitamins and minerals too.
Proteins– To stimulate muscle development it becomes very important to consume enough protein. For individuals performing intense strength training exercises, dietary intake of 1.6gms of protein per kg is recommended. Fitness professionals recommendconsuming protein both before and after workout for enhanced muscle protein synthesis.
In order to build muscles efficiently and effectively, it is also recommended to divide the daily protein intake evenly over meals throughout the day. This shall ensure your body has the required protein, during and after workout to support the muscle repair and building process.
Carbohydrates– Carbs are the most essential macronutrient required to fuel your body. However, you have to make sure you get the carbs from the right food sources, to ensure they support the muscle building process. For an instance, carbs found in beans, whole grains, fruits and vegetables are considered as good sources, while carbs received for fermented drinks or beverages are considered bad for health.
When there is a lack of carbohydrates in your body, your body starts to burn proteins, which reduces the protein synthesis process in your body. This further slows down the muscle building process in the body, further leading to loss of muscles when prolonged. On an average an individual performing intense exercises must consume at least 2400-2800 calories in its daily dietary intake for effective workout results.
Fats– A major part of the muscle building process includes building muscles and burning fats simultaneously. Fats play an important role in the muscle building, while consuming bad fats can lead to growth of fats in the body; good fats support the muscle building process.
Fats cover the need for excess fuel required by the body to sustain energy for long and intense workouts sessions. These workouts focus on building lean muscle mass, while converting fats to fuel for workout. Food sources like nuts, seeds, avocado, etc. are considered as the best source for good fats and they are recommended by professional body builders.
Sources of Protein
Both plant and animal sources for protein are considered to be effective for muscle building. There are a variety of essential amino acids that can be found in both plants and animal food sources. For example, Leucine, the most essential amino acid that triggers the muscle protein synthesis is found in both plants and animal protein.
Proteins are further divided into categories of fast digesting protein and slow digesting proteins. The kind of protein source you referred to varies according to your needs. There are fast digesting (breaks down quickly) proteins like soy, meat, fish, etc. and slow digestive proteins like milk protein that supports muscle protein synthesis effectively.
In order to build muscles, one must focus on eating more protein, but you also have to make sure you get other essential nutrients to ensure overall muscle development. You do have the option to choose plant based proteins instead of animal based protein, if you want to go vegan. However, remember that protein is very essential to gain muscles and building strength. The protein consumption shall vary according to your exercise routine, age and needs. You can get the desired protein from natural food sources or consider consuming protein powder and supplements recommended by bodybuilders as well.
POST REPLY