Can You Build Muscle Without Eating a Lot of Protein?

Young man lifting weights in gym. Photo Credit Medioimages/Photodisc/Photodisc/Getty Images

Lifting heavy weights builds muscle, eating protein does not -- yet, just about all advice about gaining muscle says you must increase your protein intake. While active people should eat more protein than sedentary people to facilitate muscle repair and recovery, you don't have to consume pounds of chicken and steak or choke down protein shakes daily. According to National Institutes of Health statistics from 2008, most Americans already get 12 to 18 percent of their calories from protein -- enough to support an active, muscle-building lifestyle.

Protein Needs

The average sedentary person needs about 0.4 grams of protein per pound of body weight daily. Athletes do need more, but not the 1 to 2 grams per pound of body weight that supplement companies and some fitness magazines prescribe. According to the International Society of Sports Nutrition, athletes should aim for between 0.6 and 0.9 grams of protein per pound of body weight daily. For a 150-pound person, this amounts to between 90 and 135 grams of protein daily.

Building Muscle

When you work against heavy resistance, your muscle fibers break down and cells rush in to repair. During the repair process, the muscles grow stronger. The body uses amino acids, which are the components of protein, during the repair process -- but you don't need an overdose to facilitate growth. Aim for three strength workouts per week using weights that are equal to between 80 and 85 percent of your one-repetition maximum. At each workout, do an exercise for three to six sets of eight to 12 repetitions for each major muscle group.

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Top Protein Picks: The Ultimate Guide To Protein Powders For Muscle Growth

#1 Cows Milk Protein

Powders with protein derived from cow’s milk are the most popular on the market today, and they include whole milk, casein and whey.

Whole-Milk Protein Powders

Milk protein is separated from lactose and fat by a gentle filtration process that leaves both the major protein components of milk intact. Of those two proteins casein and whey casein is far more prevalent in the mix. Casein accounts for approximately 80% of the protein in milk; whey, approximately 20%. Milk proteins are good for use between meals and before bedtime, as casein digests slowly and delivers a steady supply of amino acids to muscles. Since whole-milk protein also contains whey, which digests quickly, these protein powders can be used before and after workouts. They are not optimal, however, due to their relatively low whey content.

Milk proteins are usually listed on ingredients labels of protein powders as one of the following.

Milk protein concentrate (MPC)

MPC has a protein content of about 80% and a lactose content of approximately 5%. MPC is typically produced by ultrafiltration, which employs varying degrees of pressure to force only the liquid (water) portion of the milk through a porous membrane. The larger proteins cannot pass through the membrane and are collected for further processing that usually involves evaporation and a drying process. The result is an MPC powder.

Milk protein isolate (MPI)

MPI is usually made by precipitating whey and casein proteins from skim milk. This often involves diafiltration, a membrane process that uses water to wash out lactose, producing an MPI that is about 90% protein and very little lactose or fat.

Casein Protein Powders

The major protein component of milk exists as tiny micelles (globules). They are insoluble in liquid and take longer to digest than whey or vegetable proteins; some forms take up to seven hours to fully digest. This means they provide a slow and steady release of amino acids to the body. These slow-digesting proteins are great for supplementing between meals and before bed whenever you won’t have a chance to eat for many hours.

Having a steady supply of amino acids for your body will help prevent the muscles from being broken down for their amino acids. Look for the following types of casein on the ingredients lists of protein powders.

Caseinate

Caseinate (usually as calcium caseinate, sodium caseinate or potassium caseinate) Manufacturers add calcium, sodium or potassium to casein to make caseinate protein powders. Caseinate typically contains more than 90% protein and, as the most soluble form of casein, mixes more easily in fluids. Because of that, many protein manufacturers prefer to use this form of casein in their products.

Micellar casein (MC)

MC is usually made by separating the casein portion of milk from the lactose, fat and whey via microfiltration. This low-temperature process uses ceramic filters that don’t denature (damage) the casein protein, yet they remove the large fat globules that ultrafiltration cannot. Micellar casein can form micelles upon rehydration, which makes MC less easy to mix in liquids, but makes it the slowest digesting of the casein proteins. For this reason, many protein manufacturers use MC in protein powders designed specifically for nighttime use.

Hydrolyzed casein protein (HCP)

HCP is formed by the hydrolysis of casein protein. Hydrolysis breaks the bonds between amino acids, making shorter-chain proteins. Unlike other casein proteins, HCP powders are digested and absorbed rapidly, making them good to use before and after workouts.

Depending on how much of the protein is hydrolyzed, some powders that contain HCP have a slightly bitter taste due to the shorter protein fragments.

Whey Protein Powders 

Unlike casein, whey proteins are very soluble in fluids, which makes them easy to mix. Whey protein is digested and absorbed by the body very rapidly, making it a great protein to take before and after workouts, when it’s critical to supply muscles with ample amino acids. Whey protein consists of a variety of protein fractions, including beta-lactoglobulin (the largest protein fraction of whey, it is rich in branched-chain amino acids); alpha-lactalbumin (a small protein fraction of whey that is easily and quickly digested and absorbed); bovine serum albumin peptides (small protein fractions that are rich in the precursors for glutathione, one of the body’s most important antioxidants); immunoglobulins (protein fractions that strengthen the immune system); and lactoferrin and lactoperoxidase (protein fractions that are antimicrobial and support the immune system).

Whey protein in protein powders comes in the following forms.

Whey protein concentrate (WPC)

WPC is usually manufactured via ultrafiltration and diafiltration processes. These techniques leave most of the protein fractions in whey intact. Most WPC products contain 70-80% protein and, therefore, they contain a small amount of carbs and fats that is, while whey proteins are generally quickly digested, WPC is the slowest of those available.

Whey protein isolate (WPI)

WPI is purer than WPC because the isolate is processed even further than the concentrate through longer filtering or ion-exchange chromatography (a method that uses ionically charged resins and chemicals, such as hydrochloric acid and sodium hydroxide, to separate protein). Most WPI products are more than 90% protein. The disadvantage is that some processing techniques used to make WPI remove some of the beneficial protein fractions.

Due to its lower carb and fat content, WPI is a slightly faster-digesting protein than WPC.

Whey protein hydrolysate (WPH)

WPH is produced when WPC or WPI is taken through the extra step of hydrolysis to break the amino acid bonds. This makes it the fastest digesting protein available. Like HCP, it can have a bitter taste depending on the amount of hydrolysis it undergoes.

It may not have the best taste because of the bitterness, but that attribute does indicate a higher amount of smaller protein fractions and, therefore, that it is an extremely fast-digesting protein. This is the best type of protein powder to use immediately after workouts.

#2 Goat’s Milk Protein

Like protein derived from cow’s milk, the two major proteins in goat’s milk are casein and whey. Some people are allergic to a specific casein protein in cow’s milk; this has prompted the recent development of goat’s milk protein powders. Also, most of these protein powders come from goats that are not fed pesticides, herbicides, growth hormones or antibiotics. Another advantage is that the casein in goat’s milk is easier and faster to digest than the casein in cow’s milk.

Goat’s milk protein powders are good to use before and after workouts. One warning about goat’s milk-derived protein powders: most are not flavored, and some people find them difficult to tolerate without added flavors.

Goat’s Milk Protein Powder

Most goat’s milk protein powders are manufactured in a fashion similar to MPC. Therefore, their protein content can vary. Most contain about 65% protein, with the rest being fat and carbs.

Goat Whey Protein Powder

Most goat whey protein powders are manufactured by dehydrating the whey after it is separated from the casein. Unlike whey protein powder from cow’s milk, this type of whey is only 15-20% protein, with the rest being carbs. Therefore, it’s not the greatest protein supplement to use for gaining muscle. However, goat whey protein powder is very high in minerals.

#3 Egg Protein

Before whey was all the rage, egg protein was considered the gold standard of protein powders. It is still one of the best protein powders that money can buy, and it offers benefits that whey doesn’t.

Egg Protein Powder

Egg protein is still one of the highest-quality proteins available. It is virtually devoid of carbs and fat, and it is readily digested and absorbed. It is a great pre- and postworkout protein. Egg-white protein is high in sulfur-containing amino acids. These aminos are critical to the body’s hormone-producing pathways. It’s a good choice for those who are allergic to cow’s milk proteins and for those who do not regularly consume eggs. Many egg protein powders now contain avidin-neutralized egg-white powder avidin is a glycoprotein in egg whites that depletes the body of biotin (an essential vitamin that performs critical roles in the metabolism of fats, proteins and carbohydrates, and is important for optimal health).

When choosing egg-white protein powders, look for one or more of the following on the list of ingredients: egg protein, egg-white protein, egg-white solids and egg-white albumin.

#4 Plant-Derived Protein Powder

In this category, most are sources of incomplete proteins, but there are a few exceptions. The obvious one is soy protein; lesser known is hemp protein.

Soy Protein Powders

Soy protein is a complete protein yielding all nine essential amino acids. It is produced using defatted soy flakes that go through a water or alcohol extraction process to remove the carbs. The flakes are then dried and ground. The resultant soy protein is rich in glutamine and arginine, and it is digested and absorbed quickly. It also provides antioxidant effects and a multitude of health benefits. This makes it a good protein to use before and after workouts. Many bodybuilders fear soy protein due to the fact that soy contains high amounts of isoflavones that impart estrogenlike effects in the body. They worry that the isoflavones would compete with the anabolic effects of testosterone. However, research on soy in bodybuilders should allay those fears. When male bodybuilders consumed a soy protein shake twice a day for 12 weeks, they gained an equal amount of muscle mass as those consuming a whey protein shake twice a day. Plus, the soy protein had no effects on their testosterone or estrogen levels.

Soy protein is listed as follows on ingredients labels.

• Soy concentrate (SC) SC is usually about 70% protein, with the rest being carbs and fat. It can cause gas in some people due to the indigestible carbs it often contains.
• Soy isolate (SI) SI is made from soy concentrate that is further processed to remove most of the fat, carbs and gas-producing factors to provide a protein that is higher than 90% protein.

Hemp Protein Powder

Most hemp protein powders are about 50% protein. The protein in hemp is complete, and it comprises mainly edestin (about 65% of hemp protein) and albumin (about 35%). Hemp protein is manufactured from hemp seeds that are cold pressed to extract the oil. The pressed hemp meal is then cold milled to separate the protein. Hemp protein is rich in branched-chain amino acids (BCAAs), arginine, essential fatty acids (EFAs) and fiber. Due to the fat and fiber content, this protein is good to take before bedtime and between meals.

Blending The Benefits

Because all proteins have individual benefits, the best bet, if you can afford it, is to buy containers of whey, casein or milk, egg, soy and even hemp protein powders. Mix the whey, egg and soy proteins at a 1:1:1 ratio and use 20-40 grams (g) (one to two normal scoops) first thing in the morning to stop the catabolism that has occurred during the night. Also, use this protein mix before and after workouts. Before bedtime, mix casein or milk protein powder with hemp protein powder and take 20-40 g to provide a steady supply of amino acids to your body to prevent muscle protein breakdown while you’re asleep. You can also use this mix between meals when you know your next meal won’t be coming for several hours.

A cheaper option is a mixed protein powder that contains several different protein types. Be sure to get one that contains whey along with other proteins such as casein, egg or soy. These can be used at any time of the day to provide both fast- and slow-digesting proteins to supply amino acids in both a quick blast and steadily over several hours.

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Does Whey Protein Powder Build Muscle?

You probably first heard about whey when you learned the Little Miss Muffet nursery rhyme. She may have been eating cottage cheese, but the whey in her meal is a powerful protein that can help you with muscle development and physical performance. It is also an excellent way to get protein without getting much of the saturated fat and cholesterol that you would get if you ate meat. When you take whey and train your muscles, the combination gives your body important amino acids that help your muscles strengthen and grow over time.

What is Whey?

Whey is a common form of protein powder found in health food stores. The powder is a by-product from making cheese. Once separated from the cheese ingredients, the remaining whey goes through a purification process and gets dried to powder form. MayoClinic.com says, whey is an excellent source of protein, and the Whey Protein Institute calls it the “gold standard” of protein because it helps athletes develop a lean, well-defined physique. It is quickly digested and generally well-tolerated.

Whey and Muscle Building

MayoClinic.com says, there is good evidence whey protein increases muscle mass and muscle strength. Whey protein powder is a complete protein, which means all the amino acids -- the building blocks of protein -- you need for protein to do its work are present. One key amino acid is leucine, which plays a vital role in promoting muscle building and growth. Athletes, including body builders, favor whey protein powder for this reason but research has shown that whey is for everyone. For example, the leucine in whey was singled out as the most important factor that helped a group of elderly people stop losing muscle mass in a 2008 Australian study. When they added simple resistance training, their muscles went through the same processes that athletes experience in terms of muscle building.

Before or After Workout

In “The Abs Diet Eat Right Every Time Guide,” author David Zinczenko says, whey protein powder contains the highest amount of protein you can get with the fewest amount of calories. People who use it for exercise performance often take it as a pre-workout shake. This helps increase protein synthesis by having protein available when blood flow to the muscle starts to increase through working out. That blood then gets more protein to deliver as needed throughout your body, and you develop more muscle mass and increase your strength. Some research supports taking whey powder after your workout. A 2007 Canadian study with young men doing exercises on one leg and resting the other proved this. The participants took either whey or a mostly carb-based post-workout drink. Whey protein, with a small dose of carbohydrate, stimulated a rise in muscle protein synthesis in the leg that worked. The researchers concluded that about 10 grams of whey protein taken in a drink with approximately 21 grams of carbohydrate would lead to hypertrophy, or an increase in the size of muscle cells.

How Much Is Enough?

The Centers for Disease Control and Prevention says adults need between 46 and 56 grams of protein per day. Men need slightly more than women. The Institute of Medicine recommends that between 10 and 35 percent of your total calories come from protein. Few Americans are protein deficient, however. Most get enough in their diets. After reviewing studies that examined the effects of whey on enhanced muscle mass and strength, the MayoClinic.com advises that 45 grams of whey protein powder mixed with Gatorade, three times per week for 14 weeks proved effective in one study. However, other studies have used significantly smaller doses and found some benefit when it was used in conjunction with resistance training. Many of the studies provided approximately 1.2 grams of protein per kilogram of body weight. If you are thinking about taking more protein through whey, talk with your doctor or a nutritionist about the total amount of protein you should be getting in a day.

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How to Build Chest Muscles to Get Bigger Pecs

Workouts that target pectoral muscles are important for a well-shaped and defined chest. Dudes aren’t the only ones that need to focus on working these muscles; the same moves are also great exercises for saggy breasts- preventing them and even reversing the effects that aging can have on this particular part of the body.

Upper body strength is a common weak spot, especially among women. Having strong chest muscles not only gives you a better body shape, but also allows you the ability to do everyday activities effortlessly and with less chance of injury.

To get stronger, larger chest muscles, it is crucial to comprehensively work the pectorals through various ranges of motion. Technically, you might get bigger pecs by doing the same canned workout with heavier and heavier weights, over and over again but they aren’t going to be well developed, truly strong, or proportionate unless you approach their development expansively. Developing the pectorals evenly throughout all ranges of motion in order to get bigger pecs is the best method to get the most amount of size with the least amount of effort.

Exercises must hit both the upper and lower parts of the pecs, as well as the centerline and outer edges. Technically, whenever the pecs are utilized at all, the entire pectoral muscle will engage. However, it’s still important to isolate the different muscles in the various ranges of movement; these upper body exercises do just that.

Best Pectoral Exercises & Variations
Group 1: Presses
Decline chest press
Flat chest press
Incline chest press

Group 2: Flies
Incline chest flies
Decline flies
Flat flies

Group 3: Cable Crossovers
Incline Cable Crossovers
Decline Cable Crossover Press
Flat Cable Crossover Press

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How to Build Chest Muscles for Skinny Guys

Just as weight loss takes time, so does building muscle. Muscle growth requires a combination of commitment, cardio exercise, weight training, a healthy diet, and rest and recovery. In order to build up the chest muscles, it's also important to work the other parts of the body too as it will increase your metabolism and stimulate greater muscle growth.

Step 1

Eat more. You should add about 500 calories to your daily caloric intake, incorporating plenty of lean protein. Eat larger portions of whole grains, lean protein like chicken or fish, unsaturated fats and plenty of fruits and vegetables.

Step 2

Consume protein. It's a common myth that protein builds muscle; it actually helps to repair muscle tears, which happen during strength training. Protein shakes can help recovery and are a good source of extra calories.

Step 3

Lift weights, targeting your chest area. You'll have to start out at a lower weight, so try ten or 12 pounds at the beginning. Limit your repetitions to six to 12 per set for the most muscle growth. It's also important to work the rest of your body for maximum muscle growth and a better metabolism.

Step 4

Change up your workout. Once you've been following a routine for about a month, or when the sets get too easy, it's important to challenge yourself. Increase your weight by a couple of pounds, enough so you are working yourself hard for up to 12 reps.

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Eating to Lose Weight and Build Muscle: How the NFL Does It

NFL players work out hard, both on the field and in the gym. But for them, training is only part of the equation. They also need to eat right. "If you're only [focused on training] you might not get the body you want, and you may increase your risk of injury," says Leslie Bonci, RD, director of sports nutrition at the University of Pittsburgh Medical Center and team sports dietitian for the Pittsburgh Steelers.

Contrary to popular belief, eating everything in sight isn't a plus in the NFL. Barry Rubin, head strength and conditioning coach for the Philadelphia Eagles, says having an unhealthy body weight will only slow you down and make you more sluggish and susceptible to injury. "You can't outrun your calories," he says. "If you start doing that, you're going to get hurt and over train."

If you want to get in shape like an NFL pro, you need to eat like an NFL pro. That means getting enough protein and the right balance of nutrients in your diet.

Go Pro…tein

Cincinnati Bengals safety Chris Crocker says, "Diet is very important to me as a player. High protein is my main focus along with incorporating more carbs the night before the game."

There's a reason pro athletes like Crocker won't go anywhere without their protein. It's an essential ingredient in every cell of the body, including the muscles.

During a workout, your body goes into a catabolic state where it's breaking down muscle. Once you're done lifting, you want to put it back into an anabolic state where it builds muscle again. Rob Livingstone, a strength and conditioning professional in Norcross, Ga. who has trained many pro athletes, says, "It's so important post-workout to get something in your body to start that anabolic phase."

Bonci says the goal with eating protein is to optimize performance and build lean muscle mass. Ideally, you want to get in a serving of protein both before and after a workout, she says.

When you eat your protein, don't take it solo. "You've got to have some carbohydrates," Livingstone says. "There's got to be some sugar in that protein to increase the absorption." Carbs not only help your body grow muscle, but they also provide you with fuel for your workout.

A lot of NFL pros get their protein on the go. A quick protein fix in bar or shake form is great when you're at the gym. But it shouldn't be your only source of the nutrient. "To me," Bonci says, "a meal is not a shake or a bar. I think there's something to be said for utensils and chewing. But they really can help somebody get to their goal and they're really convenient. It's a little hard to whip a turkey leg out of your [gym] bag." Bonci recommends using whey protein isolate, a straight shot of protein that you can add to shakes, peanut butter, oatmeal, and just about anything else you eat or drink.

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7 Muscle Foods for Men

Building abs and sculpting muscles starts long before you ever hit the gym. Muscle growth requires a formula based on drinking plenty of fluids and eating the right energy-rich foods along with lifting weights. The right formula will fuel workouts, repair muscle tissue, and help you sculpt your physique.

Nutrition Game Plan

1. Fruit and vegetables are the foundation of all healthy diets, providing fiber, vitamins, minerals, and fluids. Vegetables contain small amounts of protein.
2. Low-fat dairy provides high-quality protein, carbs, and essential vitamins such as vitamin D, potassium, and calcium. Sports nutritionists Christine Rosenbloom, PhD, RD, and Nancy Clark, RD, recommend chocolate milk as a good workout recovery beverage. If you are lactose intolerant, you can try yogurt with active cultures.
3. Lean meat is a great source of protein, iron for oxygen transport to muscles, and amino acids including leucine, which, Rosenbloom says, is thought to be a trigger for muscle growth.
4. Dark-meat chicken, compared to white meat, provides 25% more iron and three times the zinc for a healthy immune system.
5. Eggs "contain all of the essential amino acids," Rosenbloom says. One a day is fine according to the 2010 Dietary Guidelines, but don’t throw out the yolk. According to Rosenbloom, "Half the protein is in the yolk along with other import nutrients like lutein for eye health.”
6. Nuts -- unsalted and either raw or roasted -- are a good source of protein. They also contain vitamins, antioxidants, fiber, and healthy fats.
7. Beans and whole grains are quality carbs that contain small amounts of protein for energy and muscle repair along with fiber, vitamins, and antioxidants.

Timing Is Everything

Timing is critical in muscle development because you need carbs and protein to perform strength training and protein and carbs for muscle recovery. The best plan is to eat a diet containing both nutrients and small amounts of healthy fats throughout the day.

“Consuming a protein beverage like chocolate milk within an hour after exercise will give muscle the building blocks it needs when it is most receptive for repair” says Rosenbloom.

If you will be eating a meal within 1-2 hours after a strenuous workout, Rosenbloom says you don’t need a snack and can wait for the meal to provide the recovery nutrition.

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