The proteins are fundamental for all those people who want to increase their muscle mass , since they are the main component of the muscles and their consumption helps the muscular myofibrils in their recovery as well as in the growth of them, helping to replenish small tears and generating development of muscle mass.
Classification of the main sources of proteins to increase muscle mass.
The proteins are vital for the health of the muscles, however there are different types of protein and in this way also their quality varies, likewise, the more exercises you do with the objective of increasing your muscle mass; in fact some experts say that those people who perform strength-based workouts, should consume from 1 to 2 gr. Of protein per kilogram of weight.
Sources of protein
Apart from water, protein is the substance that most prevails in the body, occupying 60 to 70 percent of the human body. The proteins are made of amino acids, which help us gain muscle mass.
Apparently the human body decomposes more than 20 amino acids, some of the amino acids that the body can not produce, are considered essential, which are also testex 100 called as complete proteins.
Proteins to increase muscle mass. Essential proteins .
The essential proteins can be found in foods such as:
• Other animal sources
The proteins known as incomplete are those that lack all the essential amino acids. Among the foods that we can find in this group, we highlight:
Proteins to increase muscle mass . Soy proteins.
This protein is derived from soybeans, which is considered a complete source of protein because it supplies all the essential amino acids. However, some research reveals that there are potential problems in the consumption of soy proteins to gain muscle mass.
What happens is the phytoestrogens found in soy protein lower testosterone levels while increasing estrogen levels. This hypothesis is still under study, however there are other sources of protein to increase muscle mass.
Proteins to increase muscle mass . Whey protein
One of the fundamental factors that must be taken into account by all people who wish to ingest proteins in order to increase muscle mass, is that these proteins must have a high rate of absorption in the body.
Whey protein can be found in milk, which is a source of rapidly absorbed protein. This way your body will begin to absorb the whey protein almost immediately, since it takes less than 1 hour for your body to absorb all its amino acids immediately.
For the reasons we have previously revealed, it is possible to substantially increase the synthesis of whey protein in the muscles if it is consumed after exercise helping to achieve a much faster recovery.
Another benefit of the consumption of whey protein is that it helps regulate body weight helping to increase muscle mass. Great, no!
Proteins to increase muscle mass. Casein protein
Unlike the effects produced by whey protein, casein is a protein that acts slowly in the body, it can take up to 3 hours to be completely absorbed by the body, after being ingested. However this can also be a quality, we will tell you why.
Muscles need a long-term food source that works its effects throughout the day, in fact it is shown that vitamin supplements that are made through the combination of both whey protein and casein, are the most effective they result for muscle development.
In fact, this pair of proteins, together, make the perfect complement, due to their absorption rates so contradictory.
In addition to consuming the right type of protein to achieve effective muscle development, it is also important the time of day in which these supplements are ingested. For example, it is scientifically proven that the intake of these after a routine exercise is essential for them to take effect, as well as after the completion of a strenuous activity.