To build muscle your body needs correct amount of protein nutrients, rest and recovery to optimize muscle development which is the incredible well built machine of the human body Not only is the are the correct amounts important but also at the correct timing that your protein is ingested can be crucial in the development of good muscle. There are many forms and type of protein all which play a different role in muscle development. A varied diet of many types of protein is wise.

Protein Types 

White-meat animal proteins like chicken (canned or regular), fish (including canned tuna and sardines), turkey breast, shrimp, oysters, and lobster. Chicken, fish, and turkey. Other protein mainstays include whey-protein powders, eggs (mostly egg whites), yogurt, cottage cheese, and unsalted nuts.

Protein from Eggs - Good value 

The protein in eggs has the highest biological value -- a measure of how well it supports your body's protein needs -- of any food, including our beloved beef. "Calorie for calorie, you need less protein from eggs than you do from other sources to achieve the same muscle-building benefits. But you have to eat the yolk. In addition to protein, it also contains vitamin B12, which is necessary for fat breakdown and muscle contraction. (And no, eating a few eggs a day won't increase your risk of heart disease.)

Protein provides amino acids

Yes, such as glutamine, necessary to rebuild muscle broken down as a consequence of exercise. Protein, especially when consumed in the correct proportion with carbohydrate, is an essential nutritive component in speeding recovery following exercise. Compared to solid foods, a carbohydrate and protein combination drink will also empty quicker from the stomach and help dehydrate the body more effectively Research has shown that muscle glycogen stores can decline on consecutive days of training if one does not pay attention to post-exercise carbohydrate and protein consumption. Consequently, adequate glycogen stores are essential not only for optimizing performance during competition, but also for maintaining the quality of training.

gly·co·gen (gli'k?-j?n) Pronunciation Key n. A polysaccharide, (C6H10O5)n, that is the main form of carbohydrate storage in animals and occurs primarily in the liver and muscle tissue. It is readily converted to glucose as needed by the body to satisfy its energy needs.

Don't Dehydrate 

Protein synthesis occurs at a higher rate in muscle cells that are well hydrated, compared with dehydrated cells. English translation: The more parched you are, the slower your body uses protein to build muscle. Not sure how dry you are? "Weigh yourself before and after each exercise session. Then drink 24 ounces of water for every pound lost," Protein helps increase your metabolism by 20 percent every time you eat food containing protein.

When to add protein 

Resistance training primes your muscles to grow -- all you have to do is feed them. So you'll always include protein during this time, since this nutrient provides the raw materials for muscle growth, without inhibiting your ability to burn fat. And if you're okay with temporarily slowing fat loss, you can also down a hefty dose of carbohydrates, which will boost muscle-growth even more.

Keep training

Peace

Tip of the Week:

Drink a protein shake 60 minutes before and 30 minutes after training to dramatically accelerate muscle growth and speed workout recovery.