Amino acids are the building blocks of muscle; enough intake would allow your muscles to grow and strengthen with each workout. There are different types of protein that play certain roles that will enable you to reach your muscle building goals. Some of these perform repair and replication of DNA, some do cell signalling and others form tissues. If you have specific fitness goals, you must take more than the usual amount compared to someone who doesn’t.
Studies have shown that people who do regular exercise or strenuous activities such as bodybuilding require higher levels compared to the usual 0.8 g/kg body weight daily, regardless of the program or physical condition. The ideal amount of protein intake that is relative to endurance exercise is between 1.0 g/kg to 1.6 g/kg daily. The number depends on the duration and intensity of the endurance program and your training status. If you are training for strength and size gains, the amount of protein you need will also increase.
For training programs that have strength and power as their main goals, the range of protein consumption is approximately between 1.6 to 2.0 g/kg per day. However, some researchers argue that it may be less because of the biological adaptations that that change due to protein retention.
The protein your body needs vary, depending on your objectives and the program you have, Musashi explains. You might need to look for protein bars online to cover the deficit before, during and after a workout. The amount you take may affect the results of your training regimen. You might not gain enough strength or mass to achieve your goals if there is a deficit.
Discuss your program with the coach; he or she may provide you with information and suggestions on diet and supplements to attain your desired physique.