Muscle Building Protein
Nutrition for Muscle Building
Muscle building exercise is a significant part of our
Antiaging Wellness Program. Energy management and exercise
are a co-dependent circle. We need to ensure that firstly
we maintain sufficient energy levels to support our
workout schedules, and provide sufficient nutrition
to boost muscle fibre; and manage our workout program
to optimise our energy levels.
Remember the four nutritional aims of our antiaging
- Optimal cell nutrition
- Fat loss
- Muscle building
- High energy
The primary source of energy for muscle building is
not from the calorie content of the food; but on how
the food interacts with the body. We want foods that
support more muscle, less fat and detoxification.
Muscle Building Protein
Proteins are made up of 22 amino acids, nine of which
are essential, and must be obtained from an outside
source. There are also conditionally essential amino
acids, which play major roles in performance, recovery
and reactions to stress.
Dietary proteins are divided into two kinds of proteins:
- complete proteins, which include all essential
- incomplete proteins, which are deficient in one
or more essential amino acids.
Assimilation of nutrients including protein, predominantly
depends on genetic pre-disposition, individual needs
and overall nutritional composition of meals.
A muscle building exercise program increases the metabolic
requirement for certain amino acids, such as tryptophan,
tyrosine, methionine-sAME and lysine-carnitine.
These amino acids serve as building blocks for stress
hormones and energy compounds, and are required in extra
amounts during times of high-energy demand and extreme
mental and physical stress.
Effect of Protein Deficiency on Muscle Growth
Protein is integral to your body; haemoglobin, the
structure of your muscles, organs, brain cells, genes
and all the enzymes that control all functions are protein
based. Your body needs a constant supply of protein
to support its constant rebuilding program.
Did you know that more than 98% of the molecules of
your body are replaced every year.
- Your skin and mucous membrane completely rebuild
themselves every month.
- Your blood supply renews itself every three months.
- Your muscle proteins are replaced every six months.
If your protein supply is insufficient, or your protein
type is incomplete, [lacks all essential amino acids
in the right proportions] a deficiency results. This
deficiency suppresses critical metabolic functions necessary
for repair and building of tissues, including muscles.
In addition, a deficiency of essential amino acids
limits protein synthesis and growth.
To date, there is insufficient research to fully determine
the best growth-promoting protein sources. However,
it has been shown conclusively that animal protein [whey]
is more effective for muscle building purposes than
vegetable [soy] protein
For our purposes in the Antiaging Wellness Program
we need to not only provide the right type of protein,
but also ensure the protein is full utilised for cell
and muscle growth.
Why Animal Protein Is Better Than Vegetable Protein
Soy and gluten proteins increase your thyroid hormones
triiodothyronine, and thyroxine to muscle-destroying
levels. You will never see a pure vegetarian athlete
in power and strength sports. Ovo-lacto vegetarians,
however, use milk and egg protein supplements, the premium
diet for athletes.
Muscle building requires extra alanine. During and
after weight training, the muscle branched-chain amino
acids leucine, isoleucine, and valine are catabolized
to make alanine and glutamine, which are then lost from
Beef, sheep, and milk contain appreciable amounts
of alanine, however, red meats are not great muscle
food. Eating more red meats, to bump up your alanine
levels, raises your fat content. Chicken, fish, and
egg whites contain less fat, but very little alanine.
The best solution is taking supplementary branched-chained
amino acids to provide a substrate for alanine and glutamine.
Whey proteins are the best source, containing both a
lot of alanine, and all three branched-chain aminos.
It is commonly believed that increased consumption
of animal proteins increases protein utilization, and
effectively promotes muscle gain. Other factors also
influence utilisation, including:
Increases Protein Utilisation
|Decreases Protein Utilisation
Small servings of proteins
|Large servings of proteins
| High calorie intake
||Low calorie intake
||Single food source diets
|Fasting and undereating
|Raw (unprocessed) state of food
||Protein exposure to high heat
|Free-form amino acid supplementation
|Probiotics and enzymes
|Excessive intake of dietary fiber
||Vitamin and mineral deficiencies
Body Building Nutritional Supplements
Even with a healthy diet with lean meat, fruit and
vegetables, it is virtually impossible to build muscle.
Bodybuilding requires additional supplements to compensate
for those calories and nutrients lost during workouts.
Often these are incorporated into whey protein powders;
or they can be obtained as stand alone supplements:
Next: More on Hitting
the Wall - Bonking