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8, Nov | Melissa Villaseñor
Eating protein is not equal to large muscles. In contrast, muscle growth is a complex process that is based on the proper consumption of proteins and calories, hormones such as growth hormone and testosterone, and a good dose of exercise.
Here are some facts and tips you should keep in mind about the consumption of protein in the diet to build muscles.
Exercise builds muscle
Although eating proteins does not build muscle on its own, consuming them is important. Proteins help repair the muscle damage that occurs during exercise and build more muscle, making them stronger.
Strike a balance
The key is to eat the right amount of protein. When you eat a balanced diet that includes enough calories and carbohydrates, your body will not use protein as a source of calories, but will save it to build muscles and repair them when necessary.
How much protein is enough?
Protein needs are based on age, sex, body weight and stage of development. However, young athletes need a little more protein than children who are not athletes. In fact, studies show that young athletes eat two to three times the recommended daily amount of protein.
The best sources of protein
Many foods contain protein, but high-quality proteins come from meat, chicken, fish, milk and dairy products, eggs and soy.
Beware of protein supplements
The use of protein supplements can lead to an excessive intake of protein, test the kidneys and promote dehydration.
To know more….
Castle. Jill. 2015. How Teen Athletes Can Build Muscle with Protein. Academy of Nutrition and Dietetics