With set strength training, weight and build muscle , which is a frequent target. Often combined with the desire to lose weight.
But dumbbell and resistance training also helps if you increase and will be heavier. Sounds paradoxical, but is not a contradiction, but a question of training in combination with the diet .
The motivation is usually completely understandable: Some people have the rickety thinness "tired", are not satisfied with themselves.
They now want to finally wider and, for example, in the school simply no longer be called hungry. Or even constantly being asked if they are ill.
Increasing through strength training
A muscle-building strength training protocol is useful if you want to increase and become more robust. This results from the properties of the muscles and the effects of strength training.
Muscles are heavy, even heavier than fat , so many "normal" exercisers are scared when they start to gain weight .
Due to the training load, be it in the gym or strength training at home , man builds up as an adjustment process more muscular. This muscle mass accounts for the extra weight, the increase through resistance training.
On the other hand, muscles show high energy consumption, even during rest periods. The basal metabolic rate increases, the muscles burn fat. This is the weight loss effect = loss of body fat.
Anyone who wants to gain strength training will consequently benefit from the muscles in terms of weight - not to mention the strength gained and the shaped body as a pleasant side effect.
But the increased basal metabolic rate of the new muscles in this case, the weight-gaining opponent: Who wants to increase continuously, should therefore use the appetite-stimulating effect of resistance training at this goal .
Explicit: During the gain phase, you consume more calories every day than you usually consume.
Muscle gain to increase
Anyone who is underweight usually wants to gain weight for a while, but does not always manage to do so with more food.
Through concentrated muscle / muscle building training, the body can be stimulated to actually convert what's already been eaten and additionally consuming calories, converting those into body mass, instead of giving it off as heat.
One has, so to speak, a goal for the increased supply, which was created by the training only.
Those who only eat more and do not exercise, on the other hand do no favors: By the lack of exercise, although you put on weight, but it will mainly increase the body fat, a burden on the cardiovascular system, so yes, bad for your heart!
Pure endurance sports on the rise not helpful
Endurance sports such as jogging, walking and cycling are also less suitable for underweight people. They burn too many calories and may further reduce weight.
Training and the factor nutrition
The most important aspect of gaining muscle is the regular and properly performed training.
In addition, the food and drink intake: The diet should of course be healthy, varied and rich in protein. Anyone who has difficulty coming to the increased calorie count can drink sweet juices and think about nutritional supplements *.
However, these are not miracle drugs and therefore should not alone determine the diet, extra plans for nutrition are not advertised here. Fruits, vegetables, 1-2 grams of protein per kg of body weight are rough guidelines.
For effective muscle growth, meals should ideally have a total of 30% fat - 40% carbs - 30% protein . But please do not just calculate, that's a rough guideline.
With the "carbohydrate dispensers", sweets, white flour and savory biscuits are of little use; better are complex, high-quality and longer-lasting carbohydrates such as
whole grain products
Vegetables (eg beans and peas)
fruit
Soy products (ATTENTION allergy sufferers: test compatibility!)
Potatoes in moderation are not a problem, they are indeed one of the "white" carbohydrates, but saturate extremely well, so that not too many not so high-quality carbohydrates are absorbed.
Rice and eggs are also helpful and are known to prepare and serve in various ways.
The body can sometimes get used to the change only slowly. Especially when you switch to whole-grain products, the body needs that time. Patience is needed.
Increase daily calorie intake
The easiest way to increase calorie intake is through calorie-based snacks, as large amounts often not consumed by thin people at main meals because they cannot eat that much.
And it does not make much sense to eat something by force feeding yourself when you already feel like you have eaten enough. This only increases the immune response to this type of diet.
Anyone who wants to gain weight training should take 5-6 smaller meals a day. Every day.
Snacks for calorie intake - examples
Peanut butter and banana sandwich
Various candy bars (not too often, as low-grade carbohydrates)
Oatmeal with milk / yoghurt
Wholemeal bread with salmon
Cream of Wheat / Mich rice
bananas
Nutella sandwiches
fruit yoghurt
Replace water with sweet juices
Weight gainer *
Fast muscle building and fast weight gain
The more consistently you put the training and the richer diet into practice, the faster you get to your goal, and you become stronger and stronger.
But everything takes its time, the speed of building muscle can be forced arbitrarily. It depends on the genetic disposition.
Muscle gain and weight gain training are generally faster in men than in women.
Some patience is needed. Even if it is difficult, the right decision, the conversion and the start of strength training has already been made, that should not be forgotten.
Increased by strength training? Check weight
As with other targets, controlling the effect of weight training is useful, but it is metered - not every day.
If you climb onto the scale every two weeks, measure your weight, and enter the whole thing into a course, you will get good feedback over the medium term as to whether weight training will help you gain weight.
Small fluctuations, ie up and down movements of the weight are normal and should not be overstated. If you want to optimize interaction, you can optimize your diet and training through books on nutrition and weight training *.
Decisive is the regular training and the increased calorie intake until reaching the goal: Massive and stronger are with the help of targeted strength training .
It is possible to gain weight training and become stronger. Training and well-thought-out nutrition play together in this case of weight gain. Patience and stamina are needed, then the time of thinning is soon over.
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Some time ago, my brother asked me, "Thomas, how can I gain weight quickly?"
My brother (and I) were not endowed with a muscular, weighty body by Mother Nature, but thanks to bodybuilding I quickly learned how to gain weight rapidly.
Often people only talk about burning fat, but there are a lot of athletes in their teens between the ages of 12 and 20 who are struggling to keep up with their body weight through rapid growth. Accordingly, their BMI is still below normal.
So the question "How can I gain weight?" Led me to write this article. In it I present you with 10 of my best tips that will help you to gain weight.
Before I begin to describe you my 10 best tips, I would like to discuss some basics with you.
First and foremost, of course, it is important that you are healthy and free of complaints.
On the other hand, if you are underweight, you should first consult a doctor. It may well be that you have, for example, a hyperthyroidism that makes it difficult for you to increase or even completely disabled.
And I would like to point out that even women who can apply the tips mentioned here for themselves to quickly increase.
It is important to me that you gain well and do not overburden your body in the long term.
As with fat burning, the increase in weight requires some discipline. You have to be aware of this fact. There are no pills or powders that will do the "work" for you, even if TV and advertising pack it so nicely.
Basic Rise: Permanently add more calories than you burn.
Every person has an individual energy requirement. That means every person needs different amounts of calories per day. In underweight, it is often the case that permanently too few calories are supplied. The emphasis here is on "permanent".
Often I get to hear: "Thomas, I eat these huge portions, can eat 10 burgers at once and eat chips or chocolates every night, but I still do not gain !? I can not gain weight! "
The undertone reveals that these athletes can eat very much at once, which, of course, is very impressive in the first place and raises the question of why they do not increase despite such unhealthy and varied amounts of food.
And this is where I come to the word "permanent" to speak. Because it does not matter how much you can eat in a single day or in a single meal. But it only counts the duration of this calorie intake. Underweights or so-called hardgainers are able to eat tons of supposed fattening people, but usually only a few. For example, once a week.
In the rest of the time they eat far below their actual energy requirements. The result is underweight or lack of muscle gain. So, how can you increase or even: how can you gain weight fast?
Basic requirements to increase:
increase basic requirements
physical health
Permanent calorie surplus through healthy and high-quality foods
physical activity (best weight training)
If you have too much on your ribs, you have to change your diet to stop beating your strings.
If you are underweight and want to increase muscle mass, for example, then the same procedure is needed, only the calories must not be deducted, but added. Underweight or so-called hard gainers are usually not able to permanently take enough calories and must therefore also pay attention to their food intake.
As you can see, both (fat burning / gaining in weight) requires some work input.
At this point, I have to be tough on you. But ONLY with training (dumbbell training) or with so-called weight gainers (which are mass building shakes - means to increase) you will not achieve much.
Pills and powders are useful helper, but in no way a prerequisite or even a guarantee for a healthy and fast weight gain.
How is going then?
It is important to change your eating habits a bit to gain long-term (long-term) success in weight.
It is important to me that you get well and keep the amount of body fat as low as possible.
Women reading this article should not be alarmed if I advise them to follow the weight training described here. Muscle building is a major health benefit and is always preferable to building up fat.
So do not worry dear ladies, your hormone balance automatically limits the buildup of muscle so you do not have to worry about looking like Arnold Schwarzenegger at some point
10 expert tips to increase:
Tip # 1 on the rise: more training
increase training
Sporting activities are great for boosting your appetite and building muscle. Both points together are synergetic and reinforce each other.
I especially recommend to do a dumbbell workout. For beginners, a full body workout, which is completed 3 times a week.
This scope is in any case completely sufficient.
Tip # 2 on the rise: less training
less training is increasing
Tip 2 is, of course, at odds with Tip 1, but I've deliberately listed it at this point because underweight can also be caused by burning too many calories.
Therefore, my advice to you to keep your training level low. Here, I primarily appeal to athletes who enjoy a lot of cycling, swimming or other physical activity.
This can also be your job. Here I am talking about physically demanding work such as drywall, coal tractors or work in foundries.
Tip # 3 on the rise: more calories
increase the calories
As I have already described, it is important to increase your calorie intake. So if your body needs 2500 calories per day, for example, you should eat at least 2700 calories per day.
This ensures that you build muscle mass in the long term (in combination with training).
Tip # 4 on the rise: more calories and more training
eat and exercise
When you start exercising for the first time (dumbbell training), your body uses more calories through exercise. Of course, this is bad for underweight, as this can cause an additional decrease in weight.
This means that you not only have to eat more calories than normal, but you also need to increase them further because of your training.
Training and a healthy, high-calorie diet are the best ways to make you gain weight fast - it's easy to grow.
Tip # 5 on the rise: many small meals
increasing small meals
With many, small meals your body gets a constant stream of nutrients, as well as calories. The result: Your metabolism is stimulated.
Your meal will be digested faster and you can eat more often without having to "torment" yourself.
It's best if you make every meal the same size. Ideal are 6 meals a day.
Tip # 6 on the rise: eat regularly
eat regularly
It is quite important that you eat regularly. Not just today or tomorrow, but always, as long as you want to gain weight. I think this point is the most underrated and the point that is most often bypassed.
Your body knows no weekend, knows no working hours or family celebrations, but he knows only what you feed him. For that reason, I would like to emphasize once again: if you want to gain weight, it is absolutely essential that you eat regularly.
Every day, preferably every 2 to 3 hours, a small meal. This facilitates the "fast weight increase".
Tip # 7 to increase: Eat plenty of protein
increase white
What the stones are for a house is the protein for your body. Protein is the number 1 muscle-building substance and should always be supplied in sufficient quantities. Best in the form of meat, fish, eggs, cheese or cottage cheese.
Good are also simple protein powder. A normal 4-component protein is completely sufficient. Importantly, protein powder is ONLY a supplement and NEVER a prerequisite for muscle building or weight gain.
If you do not want to take some protein powder to gain weight (great pun or ;-)), then I have a list for you. It contains 100 protein-containing foods that you can find in almost every supermarket.
The basic rule is: the more natural, the better!
Tip # 8 to increase: Consume quality food
increasing quality foods
Above all, high-quality foods are products that are free of preservatives, additives and unhealthy preparation. This means that you should primarily consume foods that really deserve the word BIO and have a high nutrient density.
In short, products such as rice, wholemeal rye bread, eggs, linseed oil, rapeseed oil, walnut oil, olive oil, nuts in general, oatmeal, cheese, skimmed quark are such foods. These can be recognized by the fact that they have a great deal of nutrients. For example, rice, which has about 80g of carbohydrates per 100g, an extreme "nutrient density" in terms of carbohydrates.
Nuts or oils contain a lot of "healthy" fat and since fat with about 9.3 calories per gram provides the highest amount of energy of all 3 nutrients, you can use this fact to quickly take a few extra calories.
A handful of nuts is quickly consumed and provides high calorie foods that are great for increasing weight.
Tip # 9 on the rise: stay motivated
stay motivated
Perseverance is the prerequisite for success on the rise. Therefore, set goals or let yourself be motivated by friends or like-minded people. There will always be phases in which things are going very well and phases where you "hang out" a bit. Ultimately, the last phase decides whether or not you succeed. This one has to go through with ambition.
Do not let go of the way and try to reach your goal, come what may!
At this point I would like to give you a small, personal tip along the way. And it does not matter if you miss a meal or a workout. Do not be fooled by that! What really matters is how good you are over several weeks and not how great today or tomorrow !!!
Tip # 10 on the rise: combination of all these tips
increase combination
If you combine the 9 tips mentioned above and use them permanently, then I am 100% sure that you will gain fast and healthy.
Some things are going to be difficult for you and you probably will not get everything done at once. Therefore, take your time and try to improve piece by piece every day.
So use the tips that you can implement well and apply them regularly for you - maybe a separate eating plan helps you to grow. But other things that I have mentioned here, you are welcome to leave out, as long as you are successful with what you already do for you.
muscle training
Five errors about washboard bellies
Do sit-ups make a flat stomach? Do men get faster muscles than women? Or is it completely different? What's really up to the myths about abdominal training, learn here.
Corbis
Young man with six-pack: You also have to train the opponents of the abdominal muscles
Saturday, 12.04.2014 14:38
1. Endurance training is superfluous for a six pack.
Sit-ups alone do not make a washboard stomach . As long as there is a layer of bacon over the abdominal muscles, you will not see much of the six-pack - no matter how much abdominal muscle training you do. Who wants to have a washboard stomach, therefore, needs a low body fat content. In addition to a balanced diet , endurance training helps to melt the fat pads : jogging, cycling, swimming, inline skating. The German Society for Sports Medicine and Prevention recommends that you have at least 15 to 30 minutes of endurance training three to four times a week.
2. A six-pack consists of six muscles.
Visually, it looks as if a washboard stomach consists of several muscles. The fact is, the six-pack is just a muscle. So-called intermediate tendons divide it into different areas. This creates the impression that there are upper and lower abdominal muscles. Depending on your posture, you train the upper and lower sections a bit more, says Fernando Dimeo, head of sports medicine at the Berlin Charité. "Isolated exercises that only strengthen the upper or lower abdominal muscles do not exist, and you always train the muscle in its entirety," says the doctor. In addition to the anterior abdominal muscle, there are still lateral and posterior abdominal muscles.
3. For a washboard abdomen, it is sufficient to only train the front abdominal muscle.
With sit-ups you train especially the front abdominal muscle. But a healthy workout requires further exercises. Basically, if you specifically train a muscle, you must also strengthen their muscle counterpart. Anyone training their abdominal muscles must ensure that the back, torso and gluteal muscles are sufficiently strengthened . Otherwise it could come to an imbalance, warns Dimeo. "If the abdominal muscles are very strong, but the back is very weak, it can happen that the spine is pulled forward." To counteract misalignments, so always the whole body must be trained.
4. For a six pack many repetitions are better than high intensity.
If you want to train your muscles in such a way that they are visible and strong, you should always work with a lot of weight and do fewer repetitions. Those who value their stamina instead should do strength exercises with less weight, but do many repetitions.
In a six-pack, the muscles should be clearly visible. That's why high intensity training is required. This can look like this: If you do sit-ups, you cross your arms over your chest and hold a weight in your hands. Depending on how well you are trained, the severity can vary between one and 20 kilograms. "If you have back problems, you should be careful," warns Dimeo. "And only train while you're not in pain."
5. Men get a washboard belly faster than women.
How fast you build muscle does not depend on sex. Instead, different factors such as training, age and disposition are decisive. Men can get on average more muscle mass than women because of the hormone testosterone. They are not faster in muscle, but Dimeo. The impression that women get slower muscle than men has another cause: Women have on average a higher body fat than men. Since muscles only emerge when body fat is low, women generally take longer to get their muscles to work. In addition, most women only want a flat stomach and no muscle-packed six-pack.
8 life lessons that you can learn from weight training
Muscle building
The weight training is not just a hobby like reading, stamp collecting or fishing. Strength training is much more, because it does not confine itself to the short time you devote yourself to it consciously, but influences your whole life from getting up to eating and planning the weekend. As is the case with all things of such importance, strength training can also be an excellent teacher. The eight things you can learn from weight training for your life are explained in the following article.
Lesson 1 - Each piece of the puzzle is important
Your body is more than just the sum of its components, because we all want to get the most out of our bodies, and for completely different motives. An example: If you want to be a complete bodybuilder, it is not possible to have an excellently trained upper body, but in return spindly legs. You can only achieve your full efficiency if you consider every little piece of the puzzle, ie every single muscle, important. Look at Powerlifter, Strongmen or CrossFit athletes. These are only able to reach their performance limits because their bodies are well-trained in every fiber, so all muscles work together efficiently. Of course, you do not have to be a professional athlete to take this message to heart.
Lesson 2 - You have to believe it to get it done
Do you know a person in your environment who has reached a major milestone or important goal in their life without believing in themselves all the time? Have you ever heard of a sportsman at the Olympics who set a new personal record without believing in himself? You may have joked about what happens if they do not reach their destination. But would they even have tried, if they had not believed in themselves? Unlikely! So one thing is clear: you really have to believe in yourself, because that is the only way you can exploit your full potential. Otherwise you will never do it. Of course, even if this little trick does not always work, and certainly not according to the motto »The sky is the limit«, you will find
Lesson 3 - Setbacks are the foundation of success
Let's talk a bit about failure. And about the failure in the context of muscle building. That's where a philosophy that you probably know very well says that you need to push your muscles to their limits to get stronger. The goal is absolute muscle failure, but without that you hurt yourself. In the context of training, failure is not only good, but almost essential. Only then does the muscle get a sufficient stimulus that causes it to adapt to a challenge. Paradoxically, this relationship can be transferred to many other areas of life, because let's be honest, no one goes through his life without one or the other defeat. Yes, of course there are some boxers who have not lost a fight yet. But you can be sure that he has suffered defeat in another area of his life. Maybe it was even these defeats that consolidated him and fueled his sporting success. The feeling of defeat can release such strong forces in us that we can achieve almost everything afterwards.
Lesson 4 - Valuable things are not easy to achieve
Do you know why so many people strive to achieve the greatest in any area? Very easily. Because only very few achieve this true greatness at all. And it does not matter which destination you chase after. For example, if you want to have a great body, it will not happen overnight. On the contrary, it takes years of dedication, which also requires a strong will that prevents us from giving up halfway. But by no means everyone has this iron will.
Exactly this aspect also has great significance outside of the weight room, because all the big things in life demand a lot of discipline and stamina. It does not matter if it comes to buying a house, finally driving a dream car or climbing the top of the career ladder. Just like in the weight room, you have to work hard for your goals, invest a lot of time, and not allow yourself to be thrown off course by a bad day. If you have internalized this principle and act on the principle of "constant dripping hollow the stone", you will stand on the heels of success in the long run.
Lesson 5 - Every day counts
Surely you also know this one guy who managed to eat clean for a day, once had a really good workout and then strutted out of the studio as if he could win the Mr. Olympia? No? We neither. And do you know why? Because there are no such people. And the reason is simple, because it does not matter to do something perfectly. It is much more important to build a certain level of consistency and to deliver at least a good performance every day. This is not only true in the gym, but also at the school desk, in the lecture hall or at work. If you at least try to do your best every day, you will be more successful in the long term than those who strive for perfection for a short period of time but do not sustain it and eventually give it up.
Lesson 6 - To be selfless, you have to be self-responsible
We all care about our family and friends and want to be there whenever our loved ones need us. This is completely natural when it comes to people who are close to our hearts. Have you ever met people who tend to even risk their health for the sake of other people's well-being in the long term? And that's not all, because later, when the burden is too great and the health is felt, this person feels even bad, because she can not be there for her love at the moment.
What this little story should tell you is actually quite simple. You need to understand that you can best assist other people only when you feel good about yourself and take responsibility for your health. If you want to reach this state, you have to take care of your diet and devote yourself regularly to your fitness.
When you start exercising freshly, it is very important for which gym you choose, because you will be a product of your environment, for better or worse. Why? For example, you have two studios in your city to choose from. When you first enter, you'll spot it as a high-gloss fitness temple, where older men train with polo shirts, park convertibles outside the door, and talk more on the training surface and play around with the latest iPhone. One day later you enter the other studio and see between the Spartan interior and endless mountains of weight plates three athletes who look like you could pull a truck or model for an Adonis statue. So now comes the price question: In which studio will you probably develop better if it is your goal to get the maximum performance out of you? Without answering the question in detail, it should be clear that the correct answer is "Studio 2". Well, this goes back to a socio-psychological effect discovered in a study that says that man is very much influenced by the five people he surrounds most of the time. So if you are mainly surrounded by pessimistic people, you become a pessimist yourself. On the other hand, if you are surrounded by positive people, that will also affect you. What are you waiting for? It's time to draw the right conclusions from this fact. discovered in a study stating that humans are heavily influenced by the five people with whom he surrounds most of the time. So if you are mainly surrounded by pessimistic people, you become a pessimist yourself. On the other hand, if you are surrounded by positive people, that will also affect you. What are you waiting for? It's time to draw the right conclusions from this fact. discovered in a study stating that humans are heavily influenced by the five people with whom he surrounds most of the time. So if you are mainly surrounded by pessimistic people, you become a pessimist yourself. On the other hand, if you are surrounded by positive people, that will also affect you. What are you waiting for? It's time to draw the right conclusions from this fact.
Lesson 8 - Keep your commitments
If you start with the fitness lifestyle, you will quickly realize that you can only get ahead if you follow your training plan regularly and consistently pay attention to your diet. This universal rule applies to the budding Mr. Olympia as well as the recreational athlete. But this is not enough, because this attitude is also true if you run a business, take a responsible position with your employer or assume responsibility in the private sector. Only if you are reliable and keep your commitments, you will achieve the great goals in your life.
protein
Protein, together with water, is the main ingredient that makes up our muscles. It is the basis for successful muscle building. In addition, skin, hair and protein-based enzymes are also built up in the body.
postprandial thermogenesis
As a special feature, protein helps in addition to muscle growth in weight loss. Protein has the same energy value as carbohydrates, namely 4 kcal / 1g protein. However, it boosts the metabolism of your body significantly more than carbohydrates.
This process is called postprandial thermogenesis and describes the increase in body temperature after a meal. While in a carbohydrate-rich meal, the metabolism is about seven percent, protein suggests this result by far. With high-protein meals, the metabolism increase is between 25 and 30 percent!
So it's fair to say that protein is vastly superior to other energy sources like fat or carbohydrates.
Where there is light is also shadow
Protein can not be stored in the body, such as fat or carbohydrates. So it has to be fed constantly in the form of food.
If this does not happen, the body begins after a few hours to consume its protein reserves in the form of muscle. Of course this is not tolerable, especially for strength athletes.
Unfortunately, this fact is also happily used to sell successful protein powder. It is true that the body's own protein in the form of muscle is broken down but a recognizable effect you will not be able to see after only a few hours.
Protein supplements always make sense if not enough protein can be fed from natural food.
What happens in the body with protein?
The ingested protein can not be directly processed except for breast milk. It must first be decomposed by the digestive system into its components, the amino acids.
A distinction is made between eight essential and 12 non-essential amino acids. The essential amino acids can not be produced by the body in sufficient quantity and must therefore be supplied.
Essential amino acids
isoleucine
leucine
lysine
methionine
phenylalanine
Zhreonin
tryptophan
valine
Isoleucine, leucine and valine are also known as BCAAs among the nutritional supplements (branched chain amino acids). The human musculature is made up of about 35% BCAAs.
Nonessential amino acids
alanine
arginine
asparagine
aspartic acid
cysteine
glutamine
glutamic acid
glycine
histidine
proline
serine
tyrosine
The non-essential amino acids can be assembled by the body from the essential amino acids.
The protein split up in this way can then be absorbed via the bloodstream and then available, for example, to gain muscle.
protein
Protein, together with water, is the main ingredient that makes up our muscles. It is the basis for successful muscle building. In addition, skin, hair and protein-based enzymes are also built up in the body.
postprandial thermogenesis
As a special feature, protein helps in addition to muscle growth in weight loss. Protein has the same energy value as carbohydrates, namely 4 kcal / 1g protein. However, it boosts the metabolism of your body significantly more than carbohydrates.
This process is called postprandial thermogenesis and describes the increase in body temperature after a meal. While in a carbohydrate-rich meal, the metabolism is about seven percent, protein suggests this result by far. With high-protein meals, the metabolism increase is between 25 and 30 percent!
So it's fair to say that protein is vastly superior to other energy sources like fat or carbohydrates.
Where there is light is also shadow
Protein can not be stored in the body, such as fat or carbohydrates. So it has to be fed constantly in the form of food.
If this does not happen, the body begins after a few hours to consume its protein reserves in the form of muscle. Of course this is not tolerable, especially for strength athletes.
Unfortunately, this fact is also happily used to sell successful protein powder. It is true that the body's own protein in the form of muscle is broken down but a recognizable effect you will not be able to see after only a few hours.
Protein supplements always make sense if not enough protein can be fed from natural food.
What happens in the body with protein?
The ingested protein can not be directly processed except for breast milk. It must first be decomposed by the digestive system into its components, the amino acids.
A distinction is made between eight essential and 12 non-essential amino acids. The essential amino acids can not be produced by the body in sufficient quantity and must therefore be supplied.
Essential amino acids
isoleucine
leucine
lysine
methionine
phenylalanine
Zhreonin
tryptophan
valine
Isoleucine, leucine and valine are also known as BCAAs among the nutritional supplements (branched chain amino acids). The human musculature is made up of about 35% BCAAs.
Nonessential amino acids
alanine
arginine
asparagine
aspartic acid
cysteine
glutamine
glutamic acid
glycine
histidine
proline
serine
tyrosine
The non-essential amino acids can be assembled by the body from the essential amino acids.
The protein split up in this way can then be absorbed via the bloodstream and then available, for example, to gain muscle.
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