Protein is of primary importance in how the body functions and building muscle. Our body uses protein to repair and form new cells to produce enzymes and hormones, which is essential for the body to grow and maintain itself. Like water, protein makes up a large part of our bodies. Almost everybody knows that muscles are made up of protein.

Proteins provide the body with 4 calories per gram although usually they are not used as a primary energy source. They consist of the essential amino acids and can come from animal sources such as meat, fish, eggs, and milk or vegetable sources such as vegetables, cereals, legumes, and fruits. The best absorbing proteins are classified as having a high biological value (BV). For example, Whey protein concentrate has a BV of 104, Whole egg is 100, Cow milk is 91, Casein protein is 77, and Soy protein is 74.

Muscle tissue is made up of proteins. Protein does not build up in the body and therefore should be provided at regular intervals during the day. Athletes and bodybuilders in particular require a higher then normal protein intake. Taking protein supplements can have the fat-free protein and carbohydrates, without taking in excess calories. The proteins facilitate recovery and the increase in muscle mass. Protein supplementation is suggested two or three times a day, away from main meals and at least two hours before a weight training session. If you can get protein from whole foods instead, that would be preferable.

If you don’t consume sufficient protein from normal foods or protein supplements then you can not build muscles, it’s that simple. However, this does not mean that the more protein you consume the bigger your muscles will get, it’s somewhat more complicated than that unfortunately. I think, however that the lifting of weights require more protein than sedentary people.

I recommend 2 grams a day of quality protein per kilogram of body weight. For example, I weight 90 kg: thus try to consume about 180-200 grams of protein a day. You wouldn’t need anymore then that. In addition to providing your muscles the building blocks needed for muscle growth, protein also has a positive effect on insulin and energy levels. If you do not take protein with every meal then your blood sugar levels will vary widely throughout the day. One moment you willl feel good, then you feel tired and uninspired, but if you have a balanced meals with protein and carbohydrates your energy levels will remain more stable. I refer to protein as “liberating insulin” because the nutrient has a positive and stabilizing effect on insulin levels (a hormone that plays a key role in the regulation of blood sugar, as well as on the metabolism of carbohydrates and amino acids).

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