How Does Protein Help Muscle Growth?
Maximize Your Muscle Potential with Protein💪🏼
Your body thrives on protein, a vital nutrient essential for maintaining muscle mass, supporting growth, and ensuring overall health.
Within G-Fit, we understand the importance of (high) protein for achieving your fitness goals. Whether you’re aiming to build muscle, enhance your workout, movement, functional training, performance or improve recovery, we are here to support you on your journey.
Protein isn’t just key pre and post-workout but throughout the day AND even before you head to bed! Yes, that may mean you are eating before bed and not falling into the “can’t eat after 6 p.m.” rule!
Why Does Protein Matters for Muscle Growth?
Proteins are the building blocks of muscle tissue that are essential for repairing and building new muscle fibers. The G-Fit Methods are focused on the importance of strength training for muscle gains, longevity and overall balance within the body. This also means having the key nutrients to support those gains. Protein is KING when it comes to enhancing muscle maintenance and growth. Essential amino acids like valine, leucine, and isoleucine, found in proteins, are particularly crucial for muscle health.
In order to maximize the growth of muscle mass, muscle hypertrophy, it’s crucial to maintain a positive protein balance. This balance ensures that your body synthesizes more muscle protein than it breaks down, promoting muscle gain and preventing muscle atrophy.
“Muscle is the organ of longevity. It functions beyond locomotion. Muscle is the foundation of your metabolism, helping to regulate blood sugar and blood lipids. It’s also an endocrine organ that secretes myokines, proteins that help regulate metabolism in all other tissues in the body. The stronger and healthier your muscles, the more carbohydrates and fat your body burns. It is your metabolic currency.”
How Much Protein Do You Need?
Since Protein is king and with our muscle mass decreasing with age, our goal is to get at least 1g of protein per pound of your ideal body weight. Protein Up ladies!
While the recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight. Here at G-Fit, we emphasize that active individuals who weight train require more than the average non-active individual. For those focused on muscle growth and building your “metabolic currency,” a higher intake of protein can benefit your goals. Therefore, we suggest to aim for 1.0 to 2.0 grams per POUND of ideal body weight.
👉🏼For example, if you are 150 pounds, your minimum daily goal should be 150 grams of protein!
🪄Tips To Hit Your Protein Goals
➜Timing: To enhance muscle gain, consider spacing protein-rich meals throughout the day and prioritizing a protein intake of around 30-50 grams immediately after resistance training. This practice promotes muscle protein synthesis, aiding in recovery and growth.
➜Meals: Aim to eat 5-6 meals throughout the day, focused on protein then supplementing with your good quality fats, complex carbohydrates and veggies.
Rule of Thumb 👍🏻: Protein should be the basis of every meal and other macros complementing your plate, depending on your goals. G-Fit Tip: With every meal, start with your protein first in mind then build your meal from there
What Are The Highest Quality Sources of Protein?
Animal proteins like chicken breast, steak, eggs, and whey protein isolate provide complete amino acid profiles ideal for muscle synthesis. A complete protein means it contains all nine essential amino acids- these are amino acids that are not produced within the body.
Is collagen a good source of protein for your muscle gains?! NO, it is NOT considered the same! 👉🏼Learn why HERE 👈🏼
💥 Ready to reveal all your hard work by simply adding in more protein?! Let’s get started!
To ensure you hit your protein requirements, check out the G-Fit Programs that prioritize protein as #1.
🎯 Check out some of our top programs designed to help you hit your protein goals and shred body fat!
✨12-Week Shred 🔗
Learn the G-Fit Carb Cycling Methods with weekly meal plans that help you strategically shed body fat and maintain muscle tone. It’s a great way to kick-start your journey toward the abs you’ve always wanted.
✨21-Day Real Foods Challenge 🔗
Not ready for a full 12-week commitment? The 21-Day Challenge helps you remove processed foods and sugars and reset your body in just three weeks. It’s ideal for women over 40 looking to improve their nutrition and reduce menopausal symptoms like bloating and fatigue.
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