More than 1.7 million Australians go to the gym to build muscles. Nearly 50% of adults in Australia visit a gym at least once a week. Besides going to the gym, eating a lot of protein is needed for muscle building. People who go to the gym consume a high protein diet and challenge their bodies through physical activity. Physical activity and nutrition play an essential part in building muscle. Additionally, an Australian protein powder can help gain more muscles and reduce the amount of fat in the body. The protein supplement ensures that people get enough protein for quicker muscle recovery, thereby achieving their fitness goals quickly.
Proteins, the building blocks of muscle tissue, are made up of amino acids. The body produces many amino acids, but nine essential amino acids are not made in the body. These amino acids are obtained from food like meat, nuts, soy, and beans. Amino acids help in the repair and maintenance of muscle tissue. Muscles tear while exercising and proteins help the muscle to recover. Protein is essential for muscle development, muscle mass, and bone density.
Five Ways to Build Muscle Mass
Eat at the right time
Eating a meal at the right time is essential to boost muscle mass. The breakfast should be strong and healthy with omelettes and cottage cheese. People going to the gym must eat three meals a day, with a post-workout meal and two snacks in between. Eating smaller meals frequently instead of big meals will reduce food cravings and the size of the stomach. Not eating for an extended period makes people overeat or satisfy their hunger with unhealthy snacks.
Eat more protein
People who exercise in the gym must include protein in every meal, and it is necessary to build and maintain muscle. Each meal must consist of protein-rich food like meat, fish, eggs, and dairy products. It is best to eat the protein first before eating starches. Protein makes people feel full and satisfied and prevents blood sugar levels from rising too high after a meal. Replacing cereal with eggs helps people eat fewer calories.
When gym enthusiasts combine an Australian protein powder with resistance training, it promotes muscle growth and enhances performance. The protein powder provides amino acids that are absorbed quickly by the body. It increases amino acid levels in the bloodstream and triggers muscle synthesis. Protein powders help retain muscle mass and promote muscle gain even when a person is following a weight loss diet. It helps to achieve fitness goals by losing fat or gaining muscle.
Eat carbohydrates after a workout
Carbohydrates are needed for energy, but most people eat more than the required amount. During a workout, the body uses its glycogen stores, and eating carbohydrates after a workout will replenish the level of glycogen. Rebuilding glycogen stores is vital for people who exercise often. A post-workout meal with protein and carbohydrates enhances glycogen and muscle protein synthesis.
Eat whole foods
Eating whole foods will boost muscle mass significantly. Whole foods like eggs, vegetables, fruits, meat, and fish are unprocessed, unrefined, and natural. Processed food has added sugar, sodium, trans fats, and other chemicals. Frozen meals, cookies, pizza, and bagels are examples of processed food.
Eat healthy fats
Monounsaturated and polyunsaturated fats increase the level of high-density lipoprotein (HDL), the good cholesterol. Increased HDL levels trigger the production of amino acids, which are the building blocks of protein. Moreover, including fats in the diet makes a person feel satisfied and full. They are less likely to have hunger pangs and binge on unhealthy food. The omega-3 fatty acid is very beneficial to health. They help build a healthy body by making the heart, lung, and immune system work the way they should.
Stores sell protein powders, which help people meet their protein requirements. Protein supplements improve muscle mass and strength, and it is suitable for men and women who visit the gym for working out. It repairs the damaged muscles and speeds up the recovery process. Protein powders also help vegans and vegetarians who struggle to meet the daily protein requirements.