If you want to build muscles, then you should consider consuming enough protein. Protein—made up for amino acids— plays a huge role in building and maintaining muscles. These amino acids are our muscle’s building blocks. Without them, building, repairing, and maintaining muscle tissue would be impossible.

In addition, protein is made up of hydrogen, carbon, nitrogen, and oxygen. Having enough amount of protein will put you in an anabolic state, which means positive nitrogen balance. And if you’re in an anabolic state, you are more capable to build muscle.

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Now, you understand why body builders integrate sufficient amount of protein in their diet. The next question is: How much protein we need to build muscle effectively? The truth is, it depends on your bodyweight. According to some studies, an average trainee aiming to build muscle can benefit from .6g to 1.1g of protein per pound of bodyweight. Again, it varies depending on your genetics, goals, and the rest of your eating regimen.

Furthermore, not all protein is created equal. There are two types: Complete Proteins (all amino acids); Incomplete Proteins (some amino acids). Complete proteins are from animal source, whereas incomplete proteins are from plant sources.

Also Read – Benefits of Regular Physical Activity

Now you understand the importance of protein in building muscle. Let’s proceed to some muscle-building tips. Have you ever wondered how those eye-catching musclemen build their muscles? Here are some efficient tips:

1. Eat Five or Six Small Meals a Day. This will help your body’s metabolism work more effective. The downside of not eating frequently is our body will consume muscle, which is the most readily available substance, instead of fat.

2. Don’t Sleep Deprived. If you don’t sleep well, then you’re wasting your time hitting the gym or doing some muscle training. Sleep can help build your muscle as it is when most of your hormones like growth hormones and testosterone are being released, allowing your body to grow and repair.

3. Solidifying your foundation. Take note that having a strong foundation is an important factor to a well-developed muscle. So make sure you pay attention in strengthening your core—muscles around your hips, midsection, and shoulders.

4. Change Routines Once in a While. Did you know that your body can quickly adapt? Yes. If you keep a working routine for too long, your system may get used with it. And when it adapts, that’s the end of growth. So make sure to not stick with a routine for a very long period.

5. Fuel your Body with Nutrients at the End of Workout. Remember, your tank is empty after exercising. Refuel it immediately. Feed it with the right nutrients to fast track your muscle’s development and recovery.

6. Try Some Water Sports. Yes, water sports such as stand-up paddle boarding and swimming are proven effective in building muscle. You’re building muscle at the same time having fun. Why not?

7. Remember, It’s Not Just About Lifting Weights. One of the biggest misconceptions is that we all think that gaining muscle is all about lifting weights. No. The truth is, we can develop muscles by flipping tires, carrying logs, paddling, and many other activities.

Top 15 Surprising Muscle Building Tips