How and when to have proteins to build muscle: Can plant proteins work?
How and when to have proteins to build muscle: Can plant proteins work? The role of protein in body functioning is vast. The macronutrient, known as the body's building block, is made from 20 amino acids from our food. Nine of these are indispensable or essential as the body can't create them, thus must be acquired from food. Muscle gains are affected by muscle protein synthesis (MPS) and resistance training capacity. The balance between MPS and muscle protein breakdown (MPB) must tip towards the former for consistent muscle gains, performance in resistance training exercises and recovery. So how much protein is good for building muscles and how should you take them? STRATEGIC PROTEIN INTAKE FOR OPTIMAL MUSCLE GAIN Total Daily Protein Intake: The Foundation The total daily protein intake is essential for muscle growth and meeting the body's muscle protein synthesis (MPS) needs. The recommended intake for muscle growth is 1.6 to 2.2 g/kg of ideal body weight. Distributi...