Eat Protein Gain Muscle -
The Muscle Building Protein Guide

Eat Protein gain muscle and get on with it! Almost everyone knows that eating ample amounts of high quality protein is essential for muscle growth. That said, nearly everyone I meet who is having a difficult time gaining significant amounts of muscle mass, is simply not consuming enough of this important muscle building nutrient.

"A growing body of evidence is suggesting muscle metabolism may also play a role in the prevention of many chronic diseases, such as type-2 diabetes and osteoporosis. However, research shows current protein recommendations may not go far enough to contribute to healthy muscle development."

Source: The National Cattlemen's Beef Association

The Best Time To Eat Muscle Building Protein

There are four very important times to make an effort to consume the most muscle building protein. While it is a good idea to consume steady amounts of protein throughout the day, extra protein should be consumed...

1. Upon Waking Each Morning -You should consume a decent amount of protein when first wake up in the morning because your body has been in a fasting, catabolic state from the nights rest. Consuming protein immediately upon waking up will put your body back into an anabolic state muscle building state.

2. Immediately Before Beginning A Workout - Taking a protein powder or supplement before your weight training workouts is a good idea because it will help to give you a head start on rebuilding muscle tissue that is broken down during your workouts.

3. Immediately Following Your Workout - Post workout nutrition is critical to the muscle building process. If you're serious about building muscle mass, you need to consume a large does of easily digestable protein powder within minutes of completing your workout.

4. Prior to Going To Bed - Taking a casein protein such as cottage cheese or a casein protein powder before hitting the hay helps to prevent catabolism. Casein protein digests slower than whey protein powders, so taking some before bed will allow the casein protein to digest throughout the night, minimizing the chances of a catabolic state and ensuring that your muscles continue to get the nutrients they need to build muscle mass.

In order to help you understand the importance of consuming ample amounts of high quality lean protein, I have put together a short guide to the different types of muscle building protein.

Eat Protein Gain Muscle - Where To Find
The Best Muscle Building Protein...

Decent muscle building protein can be found in many different types of foods and supplements. Listed below is a brief explanation of a few high quality - cost effective sources of protein.

According to government guidelines, a serving qualifies as "extra lean" if it has less than 5g total fat, 2g or less saturated fat and less than 95mg cholesterol per 3.5 oz. serving. A serving qualifies as "lean" if it has less than 10g total fat, 4.5g or less saturated fat and less than 95mg cholesterol per 3.5 oz. serving.

Protein Packed Lean Cuts of Beef Including...

• Eye Round (Roast and Steak)
• Sirloin Tip Side Steak
• Top Round (Roast and Steak)
• Bottom Round (Roast and Steak)
• Top Sirloin
• Brisket, Flat Half
• Beef Jerky

Protein Packed Lean Cuts of Pork Including...

• Pork Tenderloin
• Boneless Loin Roast
• Boneless Loin Chops
• Boneless Extra Lean Ham

Other Sources of Lean Muscle Building Protein...

• Boneless Skinless Chicken Breast
• Boneless Skinless Turkey Breast
• Protein Packed Low Fat Dairy Products like...
• Reduced Fat Cottage Cheese
• Reduced Fat Milk (2% or skim)
• Reduced Fat Sour Cream

While this list is by no means extensive, most of my favorite lean protein sources can be found on it. With a bit of imagination you should never grow tired of eating chicken breasts all the time. Simply pick a different lean protein source from this list for each of your meals, and remember the muscle building mantra - Eat Protein Gain Muscle!

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