muscle mass

Steps to take protein to increase muscle mass

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The desire to increase muscle mass is widespread in our society, regardless of your gender or age. Forging a body and a pleasant image for personal taste is closely related to good eating habits and exercise because if you do not cover any of these two axes it will be very difficult to achieve the desired results.

In addition to sports and a proper diet, food supplements help cover all the nutritional needs that the body needs on a daily basis. In this sense, consuming protein is essential to ensure that the muscles develop correctly. If you want to know how to take protein to increase muscle mass, what are the benefits that it brings to the body and more details about this essential nutrient for the human being, we will discover it for you.

Table Of Content

1. Protein to increase muscle mass: properties
2. How to take protein to increase muscle mass – tips
3. Homemade protein shakes to increase muscle mass

Protein to increase muscle mass: properties

Protein has numerous properties that provide great benefits to the body. Let’s see what they are:

  • Thanks to its anti-inflammatory properties, the protein favors the creation of antibodies and, consequently, strengthens the immune system.
  • Due to its antioxidant properties, it also favors the balance of blood sugar levels.
  • In addition, protein helps to better digest foods and the nutrients they contain.
  • Proteins are also beneficial for your cells since they are essential for them to correctly carry out their functions.
  • The most important property of protein, and the main reason why many consume it, is that it repairs muscles and helps maintain muscle mass better, in addition to preventing weight loss during the weight loss process from being regained.

It is important that you take into consideration the idea of ​​taking protein to increase muscle, but also for all the benefits, it contains for health in general. The best way to gain energy and recover after great efforts is by introducing this nutrient in your meals, so let’s see more information on how to take protein.

How to take protein to increase muscle mass – tips

As it is an essential nutrient in the functioning of the body and cells, the inclusion of protein in your diet is mandatory, so, we give you the following tips to take it and obtain all its benefits:

  • The proper amount of protein you need per day is 0.8 grams per kilo.
  • If the goal is to build muscle, the amount you should ingest increases considerably; Between 1.3 and 1.5 grams of protein per kilo is the ideal ratio for both men and women.
  • You need a caloric excess that is between 300 and 500 calories a day for the body to generate new muscle; Together with the necessary protein consumption, the muscle cells will enter a growth phase.
  • Protein is found in many foods, but if you can’t reach the amount you need on a daily basis to increase your muscle mass, turn to protein-specific products such as muesli, protein flakes, energy bars and protein shakes.
  • The protein powder will also help you reach the daily proportion you need of this nutrient.

When to take protein to increase muscle mass

The most suitable times to take protein with the aim of increasing muscles are the following:

  1. Proteins in the morning: it is the perfect time to recover the levels of glycogen reduced at night to carry out the corresponding metabolic processes. In general, taking protein in the morning will help you rebuild your muscles properly.
  2. Proteins before training: to stimulate protein synthesis, which increases when protein is consumed before exercise, and accelerate muscle growth, it is important to consume it in the moments before training.
  3. Proteins after training: the moment when the muscles need more protein is after training, so they can recover quickly and without difficulties.
  4. Protein before bed: To prevent muscle breakdown that occurs while you sleep, have protein at dinner or in the moments before bed.

How much protein to take in a shake

Protein shakes are one of the easiest methods of ingesting this nutrient. The amount to include in them will vary depending on the diet and the number of shakes you take per day.

However, to balance protein intake, add about 25 grams to shakes. With the rest of the diet you must reach the necessary amount daily; Otherwise, you will have to modify the proportion to add protein in each shake.

Homemade protein shakes to increase muscle mass

By discovering how to take protein to increase muscle mass, you will have understood the importance of shakes. we provide you with two very simple and natural homemade recipes so you can make them at home.

Banana and oatmeal smoothie

You will only need a banana, oat flakes (4 tablespoons), honey (1 tablespoon), skimmed milk (250 ml) and cinnamon powder (1 teaspoon).

  1. Peel the banana, cut it and put it in the blender.
  2. Add the oatmeal.
  3. Include honey in the mix.
  4. Pour all the skimmed milk.
  5. Close the lid and you can now blend everything for two minutes.
  6. Pour the smoothie into a glass… ready to drink!

walnut smoothie

Walnuts contain fatty acids and proteins that contribute to rapid muscle growth. To make this smoothie you will need 355 ml of lactose-free milk, half a glass of water, low-fat yogurt, 3 cooked egg whites, 50 grams of nuts and a banana.

    1. Cut the banana into pieces and put all the ingredients in the blender.
    2. Blend the foods together until they are smooth in a single liquid.
    3. Pour the liquid into a container to drink it comfortably.
    4. You can add ice to turn the smoothie into a refreshing drink.

According to Yatinder Singh Top High Protein Foods | Veg & Non-Veg For You

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