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Provide the protein and enjoy the perfect body

Provide the protein and enjoy the perfect body

Are you wondering how to improve your muscles?

Do you dream of a bodybuilder's silhouette?

All you have to do is to influde a protein into your diet, especially the full protein. Are you wondering where you can get them from? The possibilities are two, these are products containing vegetable and animal protein. Plant proteins can be found in soya beans, peas, corn, rice, wheat or groats, among others. Meanwhile, the source of animal protein is poultry, pork, beef, lamb, veal, fish, various types of offal, eggs (chicken, duck, quail), or rennet cheese, cottage cheese, mozzarella, parmesan and dairy products.


The introduction of proteins into the diet is important because plant proteins are rich in fibre, which is essential for the proper functioning of our digestive system, as well as the development of pro biotic bacteria. Of course, there are also alternatives in the form of protein supplements, a wide range of which can be found on the market. Among other things, it can be distinguished:

  • Whey protein concentrate is very popular due to the acceleration of digestive processes and is easily absorbed by the body. It is a form of protein nutrients that contains small amounts of carbohydrates, including some lactose and fat.
  • Whey protein isolate contains minimal amounts of carbohydrates and fats. It is lactose free.
  • Whey protein hydrolysate is recommended to people who are lactose intolerant and have problems with the digestive system.
  • All-day amino acids are based on whey protein isolate or hydrolysate and available in tablets.
  • Whey protein concentrate is especially recommended to people who do not digest milk sugar and bodybuilders. It is also worth mentioning that it effectively supports the protection of the muscle against catabolism, supports anabolism, improves the nitrogen balance.
Whey protein

Nevertheless, users must be aware that although protein is a building block for our muscle mass, the energy provided by protein is too low for building muscle mass. This involves introducing carbohydrates and fats into the diet. Fats increase testosterone, improve libido as wellas well-being. In addition, carbohydrates provide energy in the form of glucose and are accumulated in the form of glycogen, which is an energy reserve. It is therefore safe to say that the combination of protein, carbohydrates and fats contributes significantly to building up your dream muscle mass. the research shows that protein contributes to building muscle mass, body regeneration and energy supply. We must be aware that only a properly balanced diet that includes proteins, fats and carbohydrates provides the calorie surplus that is necessary to build up weight. [1]


It is also important to know when to consume protein, whether before, after or maybe during training. It is well-known that proteins should be taken within a certain time frame, or 30 minutes after training. Meanwhile, the results of the research show that protein can be eaten even a few hours after training and it will not affect the form [2]. It turns out that the best effects during building muscle mass can be achieved by taking free amino acids before the workout. It is worth to drink a protein supplement after the workout. Nevertheless, we must not forget to enrich our diet with carbohydrates. Only then will we be fully satisfied with the results achieved. As it turns out, carbohydrates help to replenish energy reserves, reduce stress and at the same time reduce cortisol levels. We must realize that during training our body needs proteins to build muscle mass, but at the same time we cannot give up carbohydrates, especially complex ones. When choosing meals, we should decide on those calorific, but at the same time lightly digestible and not too much volume.

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The difference between a protein-rich and a protein-rich diet should also be explained. The protein diet is associated with the reduction of carbohydrates, while during training to help build muscle mass it is even unacceptable. The protein demand should be met by properly composing meals and supplementing selected amino acids.

Are you wondering how much protein will build muscle mass?

Culturists recommend 2-2.5 g of protein for each kilogram of body weight

Physiologists, however, recommend only 0.9 gram per kilogram of body weight.

It is best to centralize the amount of proteins properly, as excessive protein is harmful to the body. It can cause calcium loss, which leads to osteoporosis by a simple route. What is more, in order to absorb the right amount of protein you need a large portion of food, and this in turn does not promote the effectiveness of training. Therefore, it is not recommended to consume large quantities of meat as a source of protein but to replace them with milk, cheese or yoghurt.

When a person trains, it is extremely important to follow a well-balanced diet, which includes 5-7 meals a day. Importantly, there should be protein in each of them. Moreover, it is important to introduce a rule that meals before training should contain more carbohydrates, a meal before bedtime should include proteins.


The producers of numerous supplements and protein supplements are facing people who build muscle mass. They help to avoid the need to eat large quantities of food, as they are taken instead of a portion of meat, cheese or cold cuts. The most advantageous is the supplementation of the appropriate amount of protein necessary for muscle building by supplying selected amino acids. The best effects can be achieved by introducing arginine, glutamine or branched chain amino acids into the diet.

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In addition, a well-balanced diet enriched with supplementation and nutrients contributes to the best possible results in a surprisingly short time. What is more, a change in attitude, well-being and self-esteem will be definitely visible.

Develop your training plan and diet today!

Enjoy your expanded muscle mass now!

Check the ranking of muscle mass supplements

  1. Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019;11(5):1136. Published 2019 May 22. doi:10.3390/nu11051136
  2. Aragon AA, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window?. J Int Soc Sports Nutr. 2013;10(1):5. Published 2013 Jan 29. doi:10.1186/1550-2783-10-5