Protein : The Facts

 How protein can help with your goals
Your muscles are made up of 30% protein and 70% water. Muscles need protein in order to grow, recover and work well.

When you train with weights, you need to take in sufficient amounts of protein to get the best results.
You should ideally include protein in every meal, especially if you are training hard and heavy.
The best protein sources are: lean meats, fish, dairy, eggs and some vegetarian sources.
When you train with weights, your muscles get broken down and need to be rebuilt again. It is protein and protein alone that rebuilds them. If you don’t take in enough protein and you have been training hard, then not only will you not build muscles, you may also start losing muscles too.

To build the best body, you must eat around 1.5g of protein per lb of bodyweight daily. For example, if you weight 150 lbs, you should eat 225g of protein, spaced out throughout the day (150 x 1.5).
Not all proteins are the same. Protein from meat, fish and eggs is generally better than vegetarian sources.
If you are serious about your training and you don’t want to be wasting your time in the gym, then you must take a high grade protein supplement. Most “foods” don’t have a full amino acid profile [amino acids are the building blocks of protein and ultimately, muscles].

A high quality whey protein supplement contains all amino acids required for optimal muscle growth. When you take a high quality protein supplement alongside your training, you ensure that you recover quicker, you rebuild muscles faster, you are less tired and you pump muscles full of protein - bearing in mind that 30% of muscles are made of protein.
Some high-end proteins can do even more. They can pump more protein into your muscles (than cheaper ones), they have more amino acids at higher rates (up to 19), they have more protein per serving and they can double results in less time due to the way they have been made.