How You Build Muscle

To build, repair and maintain muscle in your body, you need protein. When we eat protein that contains all the essential amino acids (which your body must get from food) – such as meat, fish, eggs and quality protein powders – our digestive system breaks it down into amino acids, which our bodies can use for a range of functions. One important amino acid is leucine due to its ability to stimulate protein synthesis – the building of muscle and preservation of muscle normally lost due to aging, illness recovery or when dieting.

Whether you’re interested in building muscle or preventing muscle loss that naturally occurs as we get older, stimulating protein synthesis is key and consuming protein that contains leucine is ideal.  High levels of leucine is present in chicken, fish, meat, dairy and eggs and also very high in most whey protein powders.  

When You Eat Protein Matters

As it turns out, it’s not just quantity of protein you eat, but when you eat it that matters when it comes to building, repairing and fuelling muscles.

Quality protein is one that is considered a complete protein and contains all 9 essential amino acids. Any protein powder you purchase should contain all 9 essential amino acids, and the more leucine it contains, the better for your aging muscles.

Research shows it is preferable to spread out your protein intake over three meals a day, to allow your body to more efficiently process it. Aiming for 20-30grams of protein at each meal is ideal but many people have trouble getting this amount at breakfast.  

How to Get More Protein that Builds Muscle 

Protein is required for almost all bodily functions, but the essential amino acid Leucine is key for turning on protein synthesis and encouraging new muscle, repairing muscle after exercise or preserving muscle if you are sedentary, dieting or recovering from illness.