The amino acids that make up protein play a critical role in building and repairing muscle tissue. While bodybuilders may need to consume greater amounts of protein in order to build new muscle, most adults, including athletes, get more than the recommended allowance of protein through food alone, explains the American Council on Exercise, or ACE. If you consume more protein than your body needs, the excess gets stored as fat and too much protein consumption through supplements like protein powder can cause dehydration, liver and kidney stress and loss of urinary calcium.
Step 1
Calculate how many calories your body needs in order to add 1 lb. of muscle per week. Add 500 calories each day to your normal caloric intake to give your body enough fuel for new muscle growth, suggests Health Services at Columbia University.
Step 2
Multiply your daily caloric need by 0.15 and 0.2 to determine the range of calories daily that should come from sources of protein. For example, if you need to eat 3,000 calories per day to gain muscle, 450 to 600 of those calories should come from protein.
Step 3
Add a portion of protein to each meal to boost your intake to the required level. Choose low-fat, nutrient-rich sources of protein, such as poultry, egg whites, fish, dairy, legumes and nuts.
Step 4
Fuel your body with adequate carbohydrates, such as whole grains, fruits and vegetables. In addition to protein, your body needs the glycogen from carbohydrates to fuel your muscles during your workout and build new muscle between gym sessions. If you're not eating enough carbs, your body will start breaking down existing muscle tissue to replace glycogen.
Step 5
Keep nutrient- and protein-rich snacks on hand for a convenient meal when you're on the go. Having a stash of pre-portioned nuts in your pantry offers the same convenience of a protein powder shake with the added benefits of fiber and healthy fats.
Step 6
Make strength training your main form of exercise to ensure that the protein and carbohydrate calories you eat turn to muscle instead of fat. Work each major muscle group in your body with two or three exercises and lift with enough weight to fatigue your muscles in 12 to 15 repetitions, recommends MayoClinic.com.
Member Comments