Do High Protein Diets Increase Muscle?

Whether you can gain muscle by eating a high-protein a diet is a question that you may be asking yourself if you are on a mission to gain weight. Well, it is true that you need to include proteins in your diet if you want to gain muscle but you do not need to take the proteins excessively. Extra proteins will not do much towards building muscle mass and boosting strength. According to findings from medical research, eating excess proteins can cause harm to your body. The proteins that you take should not be more than 30 percent of your daily caloric intake.


How Much Protein Do You Need


This differs from person to person. The amount that you need may be entirely different from what somebody else needs. It depends on your weight as well as your daily caloric intake. Unfortunately, most people consume a lot of proteins than they should in their daily diet. Some people take fewer proteins than they should, something that puts them at the risk of being protein deficient. You will be protein deficient if you only eat 50 to 70 percent of the proteins that are required daily.


Ideally, you need to consume 0.36 grams of proteins per every pound of your body weight. For instance, if you weigh 170 pounds, it is important to make sure that you eat about 61 grams of proteins per day. You also need to ensure that proteins make up about 15 percent of your daily caloric intake. For example, if you usually take a diet of 1800 calories every day, you need to make sure that 270 of those calories are proteins.


Proteins Are Very Essential


Whether you want to increase muscle or not, you need to make sure that you take enough proteins for the sake of your health. They are crucial to the normal functions of the body. They help in maintaining fluid balance, synthesizing hormones and enzymes, and regulating important functions of the body such as building antibodies against infection, scar formation, and blood clotting. They are also building blocks for bones, muscles, hair, skin cartilage and blood.


Foods That Provide Proteins


There are so many protein-rich foods that you can take if you want to increase muscle, including milk, meat, cheese, fish, eggs just to mention but a few. If you are a vegetarian, there is no need to worry. You can still get proteins from soy products such as tofu and a combination of foods such as corn or rice with beans or peas.


Final Verdict


You do not need to go overboard with your protein intake if you want to gain muscle. You will just be doing more harm than good to your body. The right thing to do is to stick to the recommended amount of proteins according to your weight and caloric intake. A high protein diet can cause you to suffer from headaches and mood swings. Even though your energy levels will be high compared to someone that takes a low protein diet, the side effects are terrible.



Do bananas increase muscle?

One of the most common things that you are likely to hear in your quest for muscle building is that you need to eat lots of protein. However, did you know that one superfood for body builders is bananas? Below we delve into the question: do bananas increase muscle?


  1. Bananas are awash with nutrients


Bananas do help in muscle building for some reasons. They assist in boosting energy, and they contain vital nutrients. One banana contains around 100 calories. It contains vitamins and minerals essential for muscle building like fiber, Vitamins B6 and C, copper, iron, fiber, and magnesium. A banana contains 2 grams of proteins, 3 grams of fiber, and 27 grams of carbohydrates.


One banana contains enough potassium to help you work out longer and harder. The potassium in bananas helps in protein synthesis. Protein is essential for muscle building. Protein also helps in muscle contraction and nerve impulses. It helps in relieving muscle soreness. Low potassium levels result in muscular weakness, cramps, and fatigue, which could impede muscle building.


  1. Bananas help to prevent muscle breakdown


Between dinner and breakfast, you do not eat anything. This means that by breakfast, your glucose levels are very low. Bananas are a good way to start the day. They help to boost your glycogen levels and avoid muscle breakdown. Glycogen is the primary source of energy in the body. Bananas make glycogen available; thus the body will not break down proteins in muscles to provide energy.


  1. Bananas are a source of calories


The only way to build muscle is to intake more calories than you burn during your workouts. Bananas contain more calories when compared to other fruits. They, therefore, aid in muscle building.

  1. Bananas boost endurance during workouts


Bananas increase endurance and concentration during workouts.

  1. Bananas are a great pre-workout meal


Before your workout, bananas will give you the extra energy for intensive training. You will use blood sugar and muscle glycogen.

  1. Bananas are a great post-workout meal


Just like bananas are a great breakfast fruit, they are also a great post-workout meal. They replenish glycogen stores and aid in protein reaching the muscles. Ideally, you need to consume a gram of carbohydrates within 30 minutes of ending your workout session. Bananas are a great option. You can also include a protein source, for instance, skim milk, lean meat or protein shake.


How to eat bananas for muscle building


Slightly green bananas are ideal for sustained energy. Take a green banana and spread peanut butter on it. Enjoy your banana. You can also blend the banana with other protein ingredients.


Ideally, bodybuilders are supposed to eat every 2 to 3 hours. The meals should be awash with nutrients. This way, your body always has a supply of nutrients and has stable sugar levels. You can quickly build lean muscle without gaining fat.




Note that bananas only supply around 3% of protein. This means that you need to eat bananas and other proteins to achieve muscle growth.


All in All


We have looked at the debate: do bananas increase muscle? Yes, they do increase muscle, especially when combined with other proteins. They are a great breakfast, pre and post workout fruit. They have nutrients that help in muscle building.