0 Follow These Five Protein Rules to Build More Muscle

If your goal is to build more muscle, you probably know by now that protein is very important to the process. Protein supplies amino acids, which are the building blocks of muscle tissue. The key is to get the right amounts of protein at the right times so that your muscles always have all of the protein they need to rebuild larger and stronger

I've put together the top 5 rules to follow to ensure your protein requirements are met so that you can pack on maximum muscle:
Rule 1: Calculate your protein requirements. Recent research has started to validate what bodybuilders have been saying all along. You need approximately 1 gram of protein per pound of bodyweight to build muscle. This amount could be more or less depending on your body type, metabolic rate, training intensity and body fat level. If you are thin and lean, your requirements could be even higher. If you are over 20% body fat, your requirements may be a little lower.
Rule 2: Eat protein every 3 hours. Take the total amount of protein you need for the day, and divide it by the number of times you will eat. You should strive for 5 or 6 meals per day. Again, this is an estimate, not an exact science. You want to give your body a steady stream of amino acids so that you never have to draw them out of your muscle tissue for vital functions. Also, if you're training hard, your muscles need this constant supply of amino acids to keep a positive nitrogen balance and rebuild your muscle tissue. If you rely primarily on liquid shakes, you may have to drink them more often due to faster gastric emptying. If you eat more whole food meals, they digest slower, so you can wait a little longer between protein feedings.
Rule 3: Use a fast digesting protein after your workout. This is critical. After you workout, you have an "anabolic window" in which every nutrient you put into your body will absorb more efficiently and be directed to your damaged muscles. Immediately after you workout, drink a high-quality whey protein shake. You also need carbohydrates after a workout to replenish glycogen and maximize your insulin production.
Rule 4: Use a slow digesting protein at your last meal. Before you go to bed and sleep for 7 or 8 hours, you want to create an environment in which amino acids are slowly being released into your bloodstream over a long period of time, so that you prevent a long catabolic state. Some people like to drink a shake containing a casein based protein, and may add fiber or oils to the shake to slow down the absorption even more. Another great option is to eat whole food meal high in protein. This is a great time to eat red meat, as it digests very slowly over several hours.
Rule 5: Be consistent! This may be the most important rule of all. Stay consistent with your routine if you want to see results. Building muscle takes time, and won't happen overnight. You should judge the effectiveness of your workout and nutrition on a monthly basis, and only make changes every 4-6 weeks. Be sure to take in the same amount of protein even on your rest days, because your muscles are still rebuilding even on your days off!
Follow these 5 rules for your protein intake, and you will be on the right track to building more muscle mass. Make small changes to your program every few weeks to adapt to your routine and your body type. If you do, you'll be tipping the scales in the right direction in no time!

Mike Christopher holds a Bachelor's Degree in Health Science, and is an NASM Certified Personal Trainer, Corrective Exercise Specialist, and Performance Enhancement Specialist.