Diet and nutrition play a major role in muscle building and body building in Dubai. As a muscle building personal trainer, a few points to note about how protein helps to build and maintain muscle:
At all times the body is digesting muscle (catabolism) and building muscle (protein synthesis). If your goal is to build muscle, you want to stimulate the body to build more muscle than it’s losing – done by exercise and diet. The skeletal muscle is made out of protein, and for that reason it is absolutely essential to consume protein in order to build and maintain muscle. It is possible to produce protein from other nutrients but it is very demanding on the body to convert it and therefore rarely done. Protein is broken down into amino acids which is used to rebuild the minutely damaged (from training) muscles, making them grow back bigger and stronger!
Does protein have to come from meat or are there good alternatives to meat for vegetarians interested in gaining more muscle?
For someone looking to train to increase their muscle (but not fat weight) the best sources of protein should be ideally that covers all amino acids especially leucine. All types of protein have different benefits, but ideally for building muscle you want protein that covers all amino acid bases with leucine. In general, these would come from animal products e.g. whey (by-product from milk) and meat. If you are vegetarian or vegan however it is much more complicated and you would need to consider each different product in regards to consuming a full amino acid profile – but good options include a variety of beans, soya (for ladies only as they can increase estrogen in men), whey protein, cottage cheese and Greek yogurt.
Many people find that additional protein supplements can help. Are supplements in the form of bars and shakes are also a good source of additional proteins?
If you struggle to consume and adequate amount of protein for your goal (0.6 – 1.2 grams of protein per pound of bodyweight per day), consuming protein supplements is a fantastic way to bridge the gap.
Top 5 tips for getting more protein into a diet for people looking to increase muscle or for bodybuilding:
- Decide in advance how much protein you require daily to reach your fitness goals (if unsure ask your trainer/nutritionist)
- Track your protein intake so you hold yourself accountable
- Plan your meals ahead
- If you are worried about consuming too many calories, then choose leaner proteins
- Aim to get some form of protein in every meal (20% of your daily amount each meal at least)
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