When you want to develop extra muscle mass and strength your diet can really support your efforts in the gym. By eating enough protein you will achieve your results even faster. That’s why eating the right products in the right quantity is so important!
Taking in enough protein is important because protein contains amino acids. Amino acids act as building blocks for your body. They are essential in building and restoring muscle mass and strength. There are essential and non-essential amino acids. Your body can produce non-essential amino acids itself. The essential amino acids have to be taken in via your diet or a supplement.
In total there are 22 different types of amino acids of which 9 are essential. The 3 main essential amino acids are leucine, isoleucine and valine. These amino acids are called BCAAs: Branched Chain Amino Acids.
The most complete form of protein is whey protein. Whey proteins come in 3 different types: whey protein concentrate, whey protein isolate and whey protein hydrolyzate. The most pure form, and with that the best variant, is the hydrolyzate. Whey hydrolyzate consists for 99% out of pure proteins.
Every person needs about 0,8 gram of protein per kilo body weight. If you weigh 80 kilo’s you have to eat 0,8*80 = 64 grams of protein per day. But when you want to develop extra muscle mass and strength you need to eat between 1,5 and 2 gram of protein per kilo body weight. A person that weighs 80 kilo needs between 120 and 160 grams of protein per day.
An easy way to take in a high doses of protein is via a protein or amino shake. These shakes are highly concentrated which makes them ideal for a fast intake. Each scoop contains around 40 gram of protein. A 3-scoop shake therefore gives you 120 grams of protein. This is the equivalent of 5 chicken breasts.
These are a selection of webshops that sell a range of different supplements:
This list contains products with the highest amount of protein per 100 grams. Include these products in your diet to build muscle mass and strength fast!