What is PROTEIN? Proteins are long chains of amino acids, which are probably the most important nutrients that we get from our diet.  Why we need PROTEIN? We need to eat plenty of protein foods every day to keep metabolism running, our energy up and our blood levels stable. Athletes need to consume more protein than average people, especially athletes that are lifting weights. Why athletes need to consume more PROTEIN? Athletes spend more energy than the average person and they need additional nutrients to recover from intense physical activity. Protein plays a very important role in every athlete's diet, whether running sprints, swimming or lifting weights. Most famous nutrient, protein, helps repair and strengthen muscle tissue. What can happen if you eat too little protein? - Low energy and fatigue - Poor concentration - Mood swings - Trouble building muscle mass - Trouble losing weight - Low immunity How much protein athletes nee...

If you are planning to build muscle mass one of the most important things is your diet. You can't gain muscle mass if you aren't consuming enough calories and all three macronutrients - PROTEINS, CARBS, and FATS. One of the mistakes that many hard gainers make is that they don't consume fats and they do not understand that there are fats that they should eat. It is very important to avoid trans fats, that should be clear. Also, in order to increase muscle mass, you need to consume twice more carbs than proteins. Protein is the most important nutrient for muscle building, but carbs are crucial for building muscle mass. HOW MANY CARBS, FATS, AND PROTEINS? You should aim to at least 1.2 grams of protein per 1 pound of your weight. In order to build muscle mass you need to stick with this calories ratio: What are the top 20 muscle-building foods? 1. Lean White Meat (Chicken & Turkey) Chicken and Turk...

If you want to gain lean muscle mass then you need a workout program for hypertrophy (muscle growth) and a diet plan for muscle gain. Your diet plan should consist of only healthy foods, so no junk foods and sugars. They are only bad for your health, and they don't build muscle, they build body fat.  In order to build muscle mass, you need to consume all three macronutrients every day, in every meal. Macronutrients are Proteins, Carbohydrates, and Fats. Protein is a nutrient that is most important for muscle growth and you should eat  Foods that are Rich in Protein . For muscle growth, best macronutrients ratio is 40% of Carbs, 30% Proteins, and 30% Fats. For example, if you consume 3000 calories daily and you are in caloric surplus, which is necessary for bulking, you will split those calories into 1200 calories from carbohydrates, 900 calories from fats and 900 calories from proteins. You need to include fats in your diet, and only fats that you need t...