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Muscle repair and growth takes energy, so if you are not eating enough total calories muscle growth will be hampered no matter how many supposed muscle building supplements you take. A very popular source of protein is milk protein. Not all cheeses are lacto-fermented, so you may need to be careful if you choose milk as the protein source. Fruit, vegetables, and plant proteins like soy and flax are all excellent sources of protein. However, eating any of these will probably not provide a good balance of protein to carbohydrates. Protein is your body's primary fuel to build your muscle (or any other tissues) as well as your body's primary energy source. It will not be enough to sustain the body during hard training or weight loss because it is your body's primary energy source. If you want to gain weight after your lifting sessions are over, you need to increase your daily protein intake but in order to do that you need to eat more carbohydrates than your body generates. As shown in the next table, eating enough protein at each meal improves your metabolism and your appetite, although the exact mechanism by which a lack of protein causes you to overeat or become obese is still unknown. Regardless, eating enough protein should be sufficient to maintain a healthy body weight. Protein Intake for Bodybuilders and Muscle-Building Supplements The recommended total protein intake for muscle growth depends on the individual and bodybuilder's goals. A general intake of approximately 10-15 grams/day of protein is generally advised, even if your training goals include fat loss. As noted earlier many diet supplements (and especially the protein building ones) will also provide a good amount of amino acids and dietary creatine. This may be a good thing for bodybuilders, but you will still be consuming too much protein if you are eating an all-meat/all-fat diet to get your maximum protein intake. A good place to start if you know you are trying to lose weight or gain muscle is with a good protein supplement. Unfortunately the amount of protein you need to meet your daily protein needs is also very dependent upon your current body weight and body fat level, and different types and brands of supplements provide different levels of protein. If you are trying to gain weight or maintain your body fat you should avoid certain muscle building supplements (such as creatine or whey protein), or else you will not achieve your muscle growth goals and have an increased risk of gaining or losing the weight. A good way to understand the protein needed to build muscle is to determine the calories from protein you need in order to maintain your body weight during a workout. Your body weight should be Similar articles: