Protein is an essential nutrient that plays different roles in keeping your body healthy and alive. It’s important for the growth and repair of not just your muscles, but bones, skin, hair, eyes and other tissues. Fitness boot camp Chicago will talk about how and when to use protein for maximum muscle growth.
First, let’s talk about how much protein you need. Protein intake will vary depending on each individual’s personal fitness goals. If you are a body builder your intake will be much higher than someone who wants to maintain their current weight. There is some controversy as to how to calculate the amount of protein you should eat. Some trainers calculate daily protein requirements based on lean body weight and others total body weight. A good rule of thumb is if you are trying to implement maximum muscle growth you need to eat your weight in grams of protein. Example, you weigh 225, so you need to eat 225 grams of protein a day.
So when is the best time to eat protein? Fitness boot camp Chicago has the following suggestions:
- Begin the day with protein. When you wake up your body is in a catabolic state and if you don’t eat protein muscle tissue will start breaking down for energy. Protein helps change your metabolism to burn fat instead of muscle.
- Have protein shakes as a snack in between meals. Casein protein is a good choice because it is a slow release protein and will stay in your blood longer therefore replenishing your muscles throughout the day.
- Drink protein within 30 minutes after your workout. This is an important one for maximum muscle growth. Again an easy and fast source is a protein shake.
- Have protein before you go to bed. Hopefully you will receive 7 to 8 hours of sleep so your body has a chance to recover and build muscles. Protein is essential in this process. A shake or low-fat cottage cheese is a good source.
What kind of protein should you eat? Ideally you should get as much from healthy dietary sources, but you need to make sure it’s low in fat and sodium. Stay away from any processed and fried meats. Fitness boot camp Chicago wants you to have optimum muscle growth but eating processed and fried meats can also be very bad for your overall health. Stick to lean meats, such as: chicken breast, fish, ground turkey, egg whites, cottage cheese, legumes, and of course protein shakes. And remember you need to eat 6 meals a day every 3 hours with protein at every meal. This is crucial to muscle growth.
Fitness boot camp Chicago agrees that by following these guidelines along with a good exercise program you can obtain maximum muscle growth.