It is well documented that protein is an important part of your daily diet but how does protein powder with added leucine such as Boomer Nutrition Protein Powder help ensure you are getting enough muscle building protein? How does protein powder build muscle?
Research shows that eating protein with every meal contributes to weight loss, reduces age related muscle loss (sarcopenia), helps muscles recover from exercise and even slows down the aging process. But how does protein powder build muscle – isn’t it exercises and strength training specifically that build muscle?
Strength training is a key part of building and maintaining muscle along with eating protein, but long gone is the idea that protein supplements are just for body builders. You don’t have to be a heavy weight lifter to build and preserve muscle as you age.
In fact, people over the age 40, people recovering from illness or surgery and people who are trying to lose weight can all benefit from the powerful effects of Boomer Nutrition Protein Powder. It’s precisely these three groups that tend to not get enough protein in their diet.
How Does Protein Powder Build Muscle?
To understand how you can build muscle with Boomer Nutrition Protein Powder, we need to go back to some basics on how protein contributes to muscle growth.
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. Boomer Nutrition ENERGY Whey & Organic Vegan Protein Powders contain added leucine to boost your muscle building and preservation protein synthesis.
So how much protein do you need to consume throughout the course of a day? A sedentary person needs to eat about 0.8g of quality protein per kg of body mass each day – that translates into 54grams of protein per 150lb person. Athletes, and people who want to build muscle, need about double this (1.2 – 1.7g of protein/kg of body mass). What constitutes a quality muscle building protein? Are all protein sources the same?
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. An egg contains 6 grams of complete proteins, while a protein smoothie or shake made with Boomer Nutrition will give you over 20grams of protein.
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.
An easy way to get more leucine is to use Boomer Nutrition Protein Powder. There are lots of great whey protein and vegan protein smoothie recipes on our website and even tips on how you can add protein powder to your baking.
Here are a few more ideas for using protein powder to boost your protein intake throughout the day:
- Add protein powder to your overnight fridge oatmeal.
- Protein Packed Oatmeal Pancakes
- How about banana protein waffles tomorrow morning?
- These Protein Breakfast Cookies will fill a gap when you’re hungry.
- Add a few nuts to your snack bag too, for healthy fats as well.
- Drink a delicious fruit protein smoothie after a workout: it’s filling, refreshing and will help you repair those muscles!
What about dessert?
- How about the Best Chocolate Cheesecake Protein Pudding?
- If you’ve got a fondness for chocolate, no bake triple chocolate cookies are the answer!
Protein powders are an effective way to get ahead of that curve and get all the protein your body needs on a daily basis to limit the effects of aging, help you bounce back from injury or illness and lose or maintain an ideal weight.