ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Does protein build muscle?

Updated on April 19, 2015

Protein does play an integral part in the muscle building process and body builders and athletics will use it in their diet to achieve the strength or mass which is required for their sport. Proteins, just like carbohydrates are considered as macro-nutrients which means they are a bodies requirement. Carbohydrates will be the body's main supply or power or energy, while Proteins have a number of roles such as fixing or repairing damaged cells and also hair and nail growth. To answer the question "Does protein build muscle mass?" all depends when and how you use the protein. Even though body builders use it, it doesn't necessarily mean that a simple intake of protein alone will build muscle mass.

How does it actually build msucle?

When you do muscle constructing exercises such as lifting weights, or extreme exercise that put your muscles under strain, your muscle tissue is stressed to the point of break down and actual damage to some degree. Since the proteins job is the repair and recovery of muscle fibers and tissue, they are needed to repair the muscle at that phase. In doing so, the muscle fibers naturally repair themselves thinker and stronger then before to avoid further damage thus creating bigger and stronger muscles. This is why the rest period between training sessions is essential for muscle growth, it is during this period when the amino acids kick it to protect further muscle breakdown. Daily weight training will do you more harm than good, since your muscle will have no time to repair and grow.

Most body builders say that there is a window of around 15-20 minuets after a weights session in which you need to take your protein supplement (usually in the form of a drink) in order to achieve maximum results. Too much protein intake while not exercising can result in general body mass gain (mainly unwanted fat and general bulk).

Types of protein

There are different types of protein to build muscle mass. Eggs contain a lot of protein however due to the high amount of cholesterol this type of protein intake needs to regulated for health reasons.

Another type of protein as mentioned earlier is Whey protein which is widely available, this contains extracts from chicken breast, egg and milk. and is easy to include in your daily diet.

When to take protein

  • First thing you do in the morning. After sleeping all night, your body is in a catabolic state. (* Catabolism phase consists of a metabolic conversion of nutrients into simpler compounds, releasing energy.). So, the first thing you should do when you get up is to eat easily digestible protein such as whey protein, even before brushing your teeth, to prevent muscle loss or catabolism.
  • Between meals. To maintain the flow of blood protein to feed muscles continuously throughout the day, making casein protein between meals. Casein protein is slow to digest and therefore will continuously release protein to your blood system to feed your muscles for many hours between meals. In this way, your muscles get protein steadily throughout the day.
  • Protein before and after exercise. It is a known fact that eating easily digestible protein such as whey protein before your workout will promote muscle growth. Feed your muscles while you train. After training should also try to take whey protein along with some carbohydrates to repair muscle cells after they have been damaged during training.
  • Protein before bed. Since you'll go many hours without food and muscle building is at its optimum when you sleep, you must encourage your muscle to grow by eating casein protein before bed.

Will protein make me fat?

Some people have complained that protein shakes have made then bulk out too much in terms of fat. I truly believe that it's their diet in general plus the protein that is causing the excess weight. Also I have noticed that people who drink protein shakes every day tend to be on the heavier but fatter side. Make sure you are using the protein as fuel for your muscles. It see it as a waste if you are consuming so much protein outside training sessions.


Comments

    0 of 8192 characters used
    Post Comment

    • Hezekiah profile imageAUTHOR

      Hezekiah 

      5 years ago from Japan

      Thanks a lot Kasman

    • Kasman profile image

      Kas 

      5 years ago from Bartlett, Tennessee

      As a man that likes to lift weights, I normally have a regular cache of protein modules in the house. Typically anything from shakes to bars, I'm a protein freak, lol. There were a few things I learned from this article and I'm voting up Hezekiah.....and sharing!

    • Hezekiah profile imageAUTHOR

      Hezekiah 

      5 years ago from Japan

      Thanks Kashmir

    • kashmir56 profile image

      Thomas Silvia 

      5 years ago from Massachusetts

      Great interesting information that you explained well, which made it easier to understand for any one who has not done any strength training before !

    • Hezekiah profile imageAUTHOR

      Hezekiah 

      6 years ago from Japan

      Thank you Deestew, basically it's about fiber damage and rest to grow bigger muscles.

    • deestew profile image

      deestew 

      6 years ago from Kentucky

      This was a very interesting hub. I never really understood the process of strength training. Thanks.

    • Hezekiah profile imageAUTHOR

      Hezekiah 

      6 years ago from Japan

      Thanks a lot gajanis786

    • Hezekiah profile imageAUTHOR

      Hezekiah 

      6 years ago from Japan

      Thank you ma45frost

    • gajanis786 profile image

      gajanis786 

      6 years ago

      Really a knowledgeable hub.....thanks for sharing.

    • ma45frost profile image

      ma45frost 

      6 years ago from USA

      Another informative hub. Thanks!

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)