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Are you striving to maximise muscle building and strength gains in your wellness journey? Progressing to a new weight on the floor is always an exhilarating feeling. When you get stronger in the studio, you also become stronger in your daily life! Suddenly, you can move the furniture without waiting for assistance. You can carry in another few bags of shopping in one go. Clothes fit and feel better. Doctors' visits conclude with high fives and congratulations. Muscle building doesn't stop in the studio, though—what and when you eat and drink throughout the day matters too. Enhance your performance with the correct protein intake.
Did you know that protein is present in every part of your body, including your organs, tissues, and even your hormones? Proteins are constructed from a set of 20 building blocks known as amino acids. Although your body can produce several of these amino acids, nine are deemed essential because they can only be acquired through your diet. When all the essential amino acids are available, this is referred to as a 'complete' protein.
These essential amino acids also happen to be key players in helping you build and repair muscle after your Orangetheory Fitness workouts. On top of that, it’s one of the best methods to boost satiety or the sense of fullness. It’s significantly easier to adhere to your weight loss and nutrition objectives when you're not hungry!
How much protein should you consume to build muscle?
The Academy of Nutrition and Dietetics and the American College of Sports Medicine suggest 0.55-0.9 grams of protein per pound of body weight for anyone engaging in endurance or resistance training to build and sustain lean body mass. For a 150-lb. individual, that equates to approximately 83-135 grams of protein each day.
Research indicates that you'll enhance muscle gains if you consistently distribute your protein intake throughout the day in meals and snacks. The International Society of Sports Nutrition recommends 0.11 to 0.18 grams of protein per pound of body weight every three to four hours to optimally support muscle protein synthesis and enhance body composition.
For optimal results, time your protein intake within an hour or two after your workouts. This not only fuels immediate recovery but also capitalises on the extended metabolic effects of exercise, lasting up to 24 hours. By incorporating protein into your meals and snacks, you provide continuous support for muscle repair and growth.
Additionally, for individuals engaged in bulking phases to maximise muscle mass, strategic attention to bulking protein intake becomes crucial. Bulking, which entails a caloric surplus to facilitate muscle growth, requires an increased protein intake to support heightened energy expenditure and promote optimal muscle protein synthesis.
How Much Protein is Excessive?
Research shows that consuming excessive protein poses potential health risks. Side effects include kidney strain, digestive discomfort and dehydration due to the increased demand for water in metabolising excess protein. Moreover, nutritional imbalances may affect bone health over time.
Individual tolerance varies, emphasising the importance of consulting healthcare or nutrition professionals to establish an appropriate protein intake tailored to specific needs and health status. A balanced diet, incorporating a variety of nutrients from diverse food sources, remains essential for maintaining overall health and well-being.
What types of protein are optimal?
Animal protein sources such as seafood, eggs, poultry, dairy, and meat provide all the amino acids necessary for optimal muscle building. Additionally, these protein sources are more easily processed and are more readily absorbed compared with other proteins.
You can also obtain protein from plants such as beans, lentils, nuts, seeds, soy (tofu, tempeh, edamame, soy nuts and soy milk), whole grains, and a variety of vegetables. Vegetarian protein sources are an important aspect of a balanced diet, and contain many micronutrients in addition to protein, as well as fibre. Most plant sources are 'incomplete' proteins, meaning that not all essential amino acids are present. Consuming mixed meals throughout the day will help to ensure that you consume all the essential amino acids. Soy is a major exception, as it is a complete plant-based protein.
Types of Protein Powder
Protein powders provide a convenient way to increase your protein intake, catering to various preferences and dietary requirements. Whey protein, derived from milk, is swiftly absorbed, making it ideal for post-workout recovery. Casein protein, also from milk, has a slower absorption rate, suitable for prolonged amino acid release, often used before bedtime. Plant-based alternatives, such as pea, hemp, rice, or soy protein, provide a complete amino acid profile and additional nutrients, making them popular among vegetarians and vegans. The ease of integrating protein powder into everyday routines appeals to individuals looking for efficient ways to support muscle growth, weight management, or overall health.
How can you incorporate your protein needs into your day?
Practical application of these principles involves integrating high-protein snacks like Greek yoghurt, cottage cheese, low-sugar jerky, tuna and egg whites into your routine, especially before or after an Orangetheory class. For convenience, protein powder is another quick option (whether whey protein, egg protein or plant-based protein), which you can easily make into a shake or mix into oatmeal or yoghurt.
Choose a variety of protein sources each day to maintain a well-balanced diet. For instance:
- Eggs and mushrooms for breakfast
- A protein shake following your morning workout
- Chicken and broccoli for lunch
- Fish tacos with black beans for dinner
This variety will provide your body the essential building blocks for muscle building and recovery.
Don’t be disheartened if you're not yet achieving your protein goals. Start one meal at a time, with a focus on optimising the post-workout meal or snack initially. After a week or two optimising that meal, move onto the next one, and soon enough, you’ll find yourself stronger than ever! Embark on your journey to maximise strength and fitness by prioritising your daily protein intake – it's a small step that leads to significant gains over time!
