A well-planned high-protein diet can help you succeed when it comes to building muscle mass, but it's important to consume the right types of protein and to workout consistently. Consuming too much protein is unnecessary and can even be harmful to your health, according to the Centers for Disease Control and Prevention. It states that high-protein diets may increase your risk of heart disease and kidney disease.
Protein and Muscles
Protein is one of the most critical nutrients associated with building lean muscle mass. Every cell and tissue in the body, including muscle tissue, is composed of amino acids, which are the building blocks of protein. When you lift weights, you are causing a significant amount of trauma to your muscle tissue, and it's the dietary protein you consume that helps repair this tissue. That's the reason physically active people require more protein compared to sedentary people.
Recommendation
According to fitness author, strength coach and professional bodybuilder Tom Venuto, consuming 1 g of protein per pound of body weight per day is adequate for most athletes. Following this recommendation without lifting weights or doing any type of resistance training exercise program on a consistent basis can lead to unwanted weight gain and will not build muscle. Venuto suggests spreading out your daily protein intake among five to seven small meals -- about one meal every two or three hours. For most lifters, this equates to about 30 to 40 g of protein per meal.
Types
There are two main types of dietary protein, which includes complete and incomplete proteins. Complete proteins are also called "high-quality proteins" due to the fact they contain all nine essential amino acids your body cannot produce itself. Incomplete proteins contain fewer than nine essential amino acids, although they are still a healthy choice as part of a well-balanced diet. You can combine incomplete protein sources to form a complete protein source, such as combining rice and beans.
Dietary Sources
Sources of complete proteins include meat, fish, eggs, milk and whey protein supplements. Incomplete protein sources include rice, tofu, beans, legumes, nuts and seeds. It's best to eat a wide variety of these items to supply your body with a variety of nutrients. Consume a protein-rich meal or snack immediately following each workout to help jumpstart the muscle recovery process. This may consist of a 20 to 40 g protein shake, chicken breast or a two slices of whole wheat toast with peanut butter.
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