How protein helps build muscle

Whether you are a professional bodybuilder, a keen amateur or just enjoy regular exercise you will be aware of how important diet is to gaining muscle, as well as physical exercise. Here we take a look at the types of food that can help you build muscle and reduce body fat.

Many people think that using egg whites to help build muscles is all they need to do, but the human body is a bit more complex than that. Egg whites are low in fat and full of protein so they are great to include in your diet but there are other sources of protein that can help you become leaner and build more muscle as well.

The importance of protein


Protein itself is made up of amino acids which are the building blocks for creating muscle. Without protein it is impossible to maintain, repair or build muscle. Taking in enough protein will put the body into a nitrogen positive state which allows for the building of muscle, not enough protein means the body does not have enough energy to build muscle.

Where to find protein

A lot of protein is found in meat and fish products. If you follow a vegan or vegetarian diet then sources of protein can be found that are meat, dairy and fish free. Just because you follow a vegan or vegetarian diet doesn’t mean that you can’t get into bodybuilding and find a protein source that is best for your body.

Protein is available in many sources. If you are a serious bodybuilder then special protein drinks and shakes can be purchased from sites such as if you find you are not able to eat enough protein rich food throughout the day. Sites like these sell all sorts of protein rich products specifically designed to help you increase your daily protein intake and ensure each workout you undertake will help you build muscle.

Chicken breast and turkey breast have high amounts of protein in them, around 1g per 4.5 calories consumed. Chicken legs and thighs also have high amounts of proteins per calorie consumed.

Tuna, salmon and halibut are also excellent sources of protein on a par with chicken and turkey breast.

Lean beef and veal is also a good protein source with 1g of protein found in just over 5 calories. Tofu, beans and eggs also hold good quantities of protein. Nuts and seeds are good too, with sunflower seeds, pumpkin, squash and watermelon seeds all popular sources of protein.

If you are new to bodybuilding or regular exercise it might be worth speaking to a nutritionist who understands the pressures that will be put on your body through exercise and will be able to advise on the best diet possible for you to achieve muscle growth and generally good fitness. It could well stop you getting physically injured and will ensure that your body can continue to function normally without causing any long term damage.

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