Does protein build muscle mass?

Protein is an extremely important nutrient. It consists of amino acids, which are the building blocks for cells and tissues in the human body. There are twenty different compounds that make up proteins. Eight of these, called essential amino acids, must be supplied with food, as we are unable to produce them ourselves. These organic compounds are involved in many processes in the body, including tissue development and repair. Building muscle mass, commonly referred to as 'mass', requires the generation of a surplus of calories over a certain period of time. Protein plays a key role in this.

Why is protein so important for building muscle mass?

The nutrient described is essential for muscle growth, repair and maintenance of muscle tissue. Adults whose physical activity is minimal should consume 0.8 grams of protein per kilogram of body weight. Those aiming to build muscle, however, need much more - between 1.6 and 2.2 grams per kilogram of body weight, and every day. What are the best sources of this ingredient? Primarily meat, dairy products and eggs. Protein supplements are also excellent, especially for people who are on a vegan or vegetarian diet. An important advantage of such products is the large amount of protein in a small serving. Increased intake of the ingredient combined with strength training is best for gaining lean body mass.

Why is protein so important for athletes? Primarily because it participates in anabolic processes. What do these processes consist of? Anabolism leads to the synthesis of new molecules in the body. In the context of muscle mass, it refers to the processes leading to the growth and regeneration of muscle fibres. It is the opposite of catabolic processes, which lead to the breakdown of tissues and molecules. Amino acids are required for growth and regeneration. These compounds are transported into muscle cells after breakdown, where they participate in protein synthesis. Those who train intensively must expect muscle damage after training. For this reason, providing sufficient protein after exercise is so important. In this way, we are able to stimulate anabolic processes and accelerate the repair of damaged fibres. After training, it is particularly worthwhile to reach for a high-quality sports protein, for example in the form of a shake.

What other functions does protein have?

When is the best time to consume a protein supplement after training? This should be done within 2 hours after the activity. This will speed up muscle protein growth and recovery. In addition, we will reduce the risk of muscle damage. The ingredient also influences the maintenance of hormonal balance. Protein supplements consumed after training should contain around 20-40 grams of the ingredient. It is worth remembering that protein not only provides the amino acids necessary for muscle protein synthesis, but also stimulates the secretion of anabolic hormones such as insulin, testosterone and growth hormone. These hormones in turn increase the uptake of compounds by muscle cells and stimulate muscle protein synthesis.

As for insulin, it is a hormone secreted by the pancreas in response to the consumption of carbohydrates, among other things. Leucine is one of the amino acids that can stimulate this process. In the context of muscle building, insulin helps to transport glucose and compounds into the muscle cells, which speeds up the recovery and building processes. Growth hormone (GH), which is secreted by the pituitary gland, is also very important. It plays a key role in anabolic processes Protein consumption, especially when combined with exercise, can increase the secretion of GH, which contributes to better recovery and muscle growth. Testosterone is the main anabolic hormone in men. At this point, it is not known how protein intake affects its secretion. However, a diet rich in this ingredient will provide essential nutrients for the body, which may help maintain optimal testosterone levels.

What protein-containing supplements are worth reaching for?

Many people wonder which sports protein is best. It's worth noting that supplementation of this ingredient can be essential to achieving our training goals, especially if our diet is not ideal. One of the most popular options is whey proteins. These come in the form of concentrates, isolates and hydrolysates. A very important advantage of the products is their excellent bioavailability. In addition, such proteins contain a full profile of amino acids, especially branched-chain amino acids, which play a key role in the regeneration and muscle-building processes. They are rapidly digested and absorbed into the bloodstream. This means, protein for athletes is ideal for consumption just after training, when muscles need a quick supply of valuable compounds. They can be easily added to a variety of foods and drinks.

Whey protein concentrate, or WPC, contains 70 to 80% protein and small amounts of fat and lactose. Such products are the most attractively priced and therefore have quite a few supporters. Next on the list are isolates. These are a more filtered form of whey protein, containing more than 90% of the ingredient. In addition, there is less fat and lactose in the formulation, compared to WPC. Isolates are absorbed faster and also stand out for their higher quality. However, this translates into their higher price. The most demanding people can bet on hydrolysates. These contain protein that has been hydrolysed, meaning that it is partially broken down. This in turn translates into faster absorption by the body. Hydrolysates are the highest quality proteins and can contain up to 100% protein. They are also the most expensive.

As you can see, protein plays a very important role in the process of building muscle mass. People who want to achieve satisfactory results should take a close look at their diet and, in addition, reach for good supplements. An appropriate training programme, based on strength training, is also essential. Regeneration is also an important piece of the puzzle.