Contrary to popular hype , more protein doesn’t automatically mean more muscle. However …the right ammount of protein , combined with proper exercises , can and will increase muscle dramatically. This process works in two ways ; by building new muscle (anabolism) and by preventing muscle breakdown (catabolism).

Lets take a look at both processes and see what is going on…

Anobolism

The creation of new muscle , ironically , starts with muscle damage. Lifting and lowering heavy objects creates microscopic tears in muscle cells and breaks down muscle tissue. One thing many people don’t know about weightlifting is that the lowering of the weight (instead of the lifting process) , actually does the most damage. Like a giant earthquake , this provides an opportunity to make the original structure stronger , which your body does by adding protein to the muscle cells. A single workout can create a muscle building anabolic enviroment in the targeted cells that lasts 24 to 48 hours , and even longer if you have a a significant amount of muscle cell damage. Lifting weights three to four times a week at vital entensity levels and our body will stay in optimal muscle building mode.

Catabolism

There’s another part to building muscle than to build muscle then slapping new protein on the old. You have to prevent the old from breaking down too far before the reinforcements arrive. Proper nutrition limits that breakdown. You see , during a hard workout , your body runs short of it’s preferred fuel , glycogen , and starts pulling protein out of your muscles to use for energy. This is a serious problem from aerobic atheltes than weight lifters , but it happens to anyone who trains with vital intensity. If you keep your body constantly supplied with high quality protein , you minimize this self eating breakdown of muscle tissue.

Maximize both sides of the equation ; good , muscle challenging workouts and effective nutrition and meals and you’ll maximize your T maxing and muscle building efforts.