How Lean Proteins Can Help Build Muscles?

By Bharati Kumari
13 Jul 2024, 11:30 IST

Looking to build strong muscles? Lean proteins are the way to go! Tap to read!

PROTEIN SOURCES

Lean proteins like chicken, fish, and beans provide essential amino acids for muscle growth. Grilled chicken breast is an excellent source of lean protein.

AMINO ACIDS

Amino acids like leucine, isoleucine, and valine stimulate muscle protein synthesis. Leucine is the most effective amino acid for stimulating muscle protein synthesis.

PROTEIN SYNTHESIS

Muscle protein synthesis is the key to building and repairing muscle tissue. Consume protein within an hour after exercise to stimulate muscle protein synthesis.

LOW IN SATURATED FAT

Lean proteins reduce saturated fat intake, promoting a healthy weight and muscle growth. Reducing saturated fat intake also lowers cholesterol levels.

REGULAR PROTEIN INTAKE

Consuming protein regularly throughout the day supports muscle growth and repair. Aim for 1.6-2.2 gm of protein per kg of body weight daily.

MUSCLE REPAIR

Adequate protein intake ensures muscle repair and recovery after intense exercise. Consume protein within 30-60 minutes after exercise to aid in muscle recovery.

STUDY FINDINGS

The National Human Genome Research Institute defined lean protein as an essential macronutrient made up of amino acids, often referred to as the building blocks of life that helps in building muscles .

CONCLUSION

Lean proteins are a crucial component of muscle growth and repair, providing essential amino acids and promoting muscle protein synthesis. Consult a healthcare professional for personalised advice.