The first thing I ask anyone that is looking for assistance at the gym or is trying to build size at the gym is "Are you supplementing with protein?"
Why do i ask this you may wonder, well protein is the most important supplement a body builder or gym goer can take. Protein is amino acid complex that is required for muscle repair and development. It can be found in many foods that we consume every day such as meat, milk products, and smaller amounts in grain products.
So if I can eat normal foods to get protein in my diet why should I bother supplementing with protein?
Well simply because it is too hard or impractical to get the required amount of protein from regular food. Meet for example contains lots of fat, cholesterol and calories that you may not want or need in your diet. To calculate the amount of protein you need to build muscle you need to know your lean body mass and multiply this amount in pounds by 1 (if using kg multiple by 2). The number you find is the amount of protein you should obtain each day.
For example Bob weights 150 pounds (72kg), he is relatively lean and estimates a low body fat percentage of about 8 percent. 92 percent* 150 pounds = 138 pounds lean mass, or 138 grams of protein per day.
The average serving of whey protein is 25 g of protein. Therefor 50 g of protein can easily be obtained by taking this supplement, without all the added calories and fat of other foods. This allows you to build muscle wile staying lean.
Another benefit to protein supplementing is you can quickly and easily mix a shake right after your workout, this is the time when your body is ready to absorb the protein. With this protein the body will begin to repair the damaged muscle tissue.
