Importance of Rest and Recovery in Muscle Building

Importance of Rest and Recovery in Muscle Building



      To allow the body to build muscle tissue, rest and recovery is essential. The two components of rest and recovery are adequate sleep each night, and adequate time in between weight training workouts.
Adequate sleep - it is important to sleep as many hours as possible each and every night. Many people don't realize just how important sleep is when it comes to building muscle and gaining weight. If you don't allow your body to get enough sleep each night, you are neglecting a very important part of your muscle building program that could completely erase all of your muscle building efforts in the gym.




     Adequate rest between workouts - It is very important to incorporate "rest days" into your weight training program so that you allow time for your muscles to recovery in between workouts. Try to avoid weight training on consecutive days, even if you are targeting different muscle groups.


Don't forget that your body only builds muscle tissue when you are not weight training. Simply put, you build muscle while you are sleeping, not while you are at the gym! If you weight train and don't get an enough sleep, or train too often it can become nearly impossible to build muscle.

The Effects of Inadequate Rest and Recovery

Whether you do not sleep enough each night, or do not allow enough rest days between your weight training workouts, you will be compromising your muscle building efforts tremendously. Rest and recovery are extremely important, and should be a top priority if you are serious about your muscle building goals.





THE EFFECTS INADEQUATE REST





Getting inadequate sleep each night will play a number of negative roles that will make building muscle very difficult. Not only will lack of sleep not allow enough time for your muscle to grow, it may also:

• Decrease energy levels 
• Decrease testosterone levels 
• Decrease growth hormone levels 
• Increase catabolic (muscle destroying) hormones 

While we sleep, we go in and out of four phases of sleep. This is known as the "sleep cycle", and is very important to the bodybuilder, since this is the time at which the body releases the growth hormone. Sleep deprivation disrupts the sleep cycle, and can be responsible for the effects mentioned above.

The bottom line: inadequate sleep will essentially make building muscle nearly impossible. It encourages your body to lose muscle, and gain body fat! Not a good thing if you are trying to build muscle. Get as much sleep as you possibly can. If you are sleep deprived, catch up on your sleep.





THE EFFECTS OF INADEQUATE RECOVERY BETWEEN WORKOUTS





Not allowing enough recovery time in between your weight training workouts can result in overtraining. Overtraining will ultimately lead to an injury, slowing your muscle building progress even further.

Since you are placing tremendous amount of stress on the muscles and nervous system each and every training workout, allowing enough time in between workouts is critical. Make sure that your program allows one day rest between weight training workouts. If for some reason you have to train on consecutive days make sure you are targeting different muscle groups on each day.

The bottom line: Try to design a weight training program the allows one day of rest in between each weight training workout, and never train the same muscle group on two consecutive days.

How Much Rest and Recovery Do Bodybuilders Need?

The amount of rest and recovery a bodybuilder needs depends on many factors, but most experts agree that eight to nine hours of sleep each night, and three to four rest days per week is ideal to maximize your muscle building potential.





How Much Sleep Does a Bodybuilder Need?




The number of hours of sleep your body requires each night depends on different factors such as your daily activity level, the amount of stress in your life, the intensity of your workouts, and the quality of your diet. A bodybuilder requires more sleep then the average person because of the stress the body is put through after every weight training workout.

Recent studies have shown the getting less than 6 hours of sleep each night can seriously affect your coordination, reaction time, judgment, overall health, and ultimately your body’s ability to build muscle and repair muscle tissue. Most experts recommend that the average person should aim for a minimum of seven, hours of sleep each night.

Since bodybuilders would not be considered an average person due to the increased stresses that a muscle building program places on their body, they should aim for at least eight to nine hours of sleep each night. This will ensure that they allow adequate muscle recovery time.

Since your muscle building program will be very taxing on your body, it will need all of the rest it can get!

So, how do you determine if you are sleep deprived? The easiest way to find out if you are sleep deprived is to lie down in the middle of the day. If you can fall asleep within about 10 minutes, then you likely need more sleep every night.

The good news is, that if you are sleep deprived it is possible to "catch up" on sleep, and your body may reward you with some extra muscle growth if you do.

To catch up on sleep, Try to sleep for nine hours every night for three weeks. At the end of the three weeks, try the 10 minute sleep test again. If you do not fall asleep within the 10 minutes, then your body is likely caught up. If you do fall asleep, continue sleeping for nine hours each night for another few weeks until your body passes the test.





How Much Recovery between Workouts is Necessary?





Most experts agree that you should aim for at least one rest day between each of your weight training workouts, preferably two. So for example, if you weight train three days a week (Monday, Wednesday, Friday), then your rest days would be the other four days (Tuesday, Thursday, Saturday, and Sunday).

During your rest days, it is important to take it easy. No matter how tempted you may be to workout on a rest day, you should restrain yourself. remind yourself that your body will use your rest days to repair and rebuild your muscle tissue. Just relax and enjoy them -- if you are training as hard as you should be, they are well deserved!

Rest and Recovery Tips

Be sure to follow these rest and recovery tips to allow your body the time it needs to build muscle, and to maximize your bodies muscle building potential:
Aim for a minimum of eight hours of sleep each night - Any less and you may be robbing your body of the time it needs to help repair your muscle tissue.
Avoid anything that will increase adrenaline levels - Watching TV, surfing the net, or performing any activity that involves deep concentration can cause an increase in adrenaline, which will make falling a sleep difficult. Try to relax a few hours before bed time and avoid any activities that you think might affect your sleep.




Try to avoid physical activity close to your bed time - Late night workouts are generally not a good idea, nor are any activities that will increase your heart rate. Elevating your heart rate before your bedtime can make it difficult to fall asleep. Try to limit your activity level within three hours of your bedtime.
Do not eat large amounts of food before you sleep, and try to avoid consuming carbohydrates - Eating too much food before you sleep means that the digestive system will be working hard while you try to sleep. This can make it difficult for your body to get in to the state of deep sleep that it needs to repair muscle tissue. If you need a snack before bedtime, try to eat something small that is high in protein that is easy to digest.




Get on a consistent sleep schedule - Try to get to bed and wake up at the same time every day. A consistent sleep schedule will help improve the quality of your sleep.
Do not weight train on consecutive days - Try to allow at least one day in between weight training workouts, even if targeting different muscle groups. Your muscles and nervous system need this time to repair themselves.






Rest and recovery is extremely important part of your muscle building program. A bodybuilder needs at least eight to nine hours of sleep each night to maximize the body’s ability to build muscle. Lack of sleep is responsible for a number of factors that will hinder muscle growth including a decrease in anabolic hormones, an increase catabolic hormones, and a decrease in energy levels. Ultimately it will become very difficult to build muscle with inadequate sleep.

Incorporating rest days in to you weight training program is also very important, since your body uses these days to repair and rebuild muscle and connective tissue. Not allowing enough rest days, or weight training on consecutive days can result in overtraining and injury.

When designing your muscle building program, make sure that rest and recovery is not overlooked. Rest assured (no pun intended) that your body will reward you for your efforts.


Check out an ebook will have used and recommend that unveils all the secrets to building muscle






via: 2buildmusclefast.com

Bodybuilding Diet, College Budget

     

BODYBUILDING DIET, COLLEGE BUDGET

 “In the scope of your entire life, spend .005% of it these next few months and transform yourself into a ripped, healthier YOU (longer living, longer loving). It takes only a few weeks to see fast results, and a few months to completely transform your body into what you always dreamed of looking like.  Market yourself as a hard-working, dedicated individual before you even introduce yourself.  In an increasingly competitive world, raise your standards.” – Mitchell Gray 

Any expert or professional body builder will tell you that besides for the roids... eating whole foods is the best way to gain muscle fast a feed your body the bio-available nutrients it needs. Before I got into physical fitness I never even thought about what I ate, I just cared if it tasted good. That nasty "full of fatty food" feeling that I used to live by, was the only way I viewed meal-time. Finding me without a shirt off was harder than finding an open Chik-fil-A on Sunday.  But the TRUTH is: eating better foods every day and staying committed to a diet shows instant results and eliminates the groggy, tired, depleted feelings we get throughout the day. We've all felt that sick feeling you get when you’re too hungry, but many college students don’t know how to LISTEN TO YOUR BODY!!  When you feel depleted your body doesn’t a diet coke or an Advil or a quick trip to Wendy’s, it wants natural whole foods that God has been supplying us for decades (Okay a little longer than that…).  It’s very difficult to change your life but when you do, it’s the best feeling in the world.  You’re brain functions better and retains information more crisply, walking up a flight of stairs no longer steals your breath away.  I see common excuses and problems from college students today.  

·         Limited Choices of Food

o   Many College Students are on meal plans and must eat what the Cafeteria provides

·         Limited Funds

o   Many students would rather eat ramen noodles and chicken nuggets every day

·         “ I can’t stop eating fast food” (MYTH)

o   Every fast food restaurant I can think of has something of value on their menu, it takes a lifestyle change and some self-discipline to make everyday choices that affect your health positively

o   If you knew what 9 bucks would get you at the grocery store maybe

·         “I drink too much”

o   A few drink’s won’t affect your protein synthesis, binge drinking will

o   If you're over 21 and you choose to drink, be smart about it. Eat a lower-carb diet on Friday so you can drink Friday night. If you wake up with a vicious hangover, pound some water and hit the gym. Hop on a cardio machine and sweat out the alcohol. Cardio and hydration are my favorite cures for any hangover  

·         “ I have too much schoolwork to do”

o   This is when balancing a healthy lifestyle with school becomes tough, but really nothing is hard when it becomes habit.

o   How much studying are you really doing with Tosh.0 on

So you may be asking, or if you just skipped down to this part… What can I eat??? Well here it is, you’re muscle building college grocery list…. YOU ARE WHAT YOU EAT.

EAT LEAN MUSCULAR ANIMALS, EAT GREENS

Nutrition Basics

Good nutrition sets the foundation for great results. The basics of nutrition start with the macronutrients. There are three macronutrients that make up whole foods: protein, carbohydrates, and fat. Each nutrient plays a variety of roles.

• § Protein is responsible for tissue growth and repair. It's essential for building muscle.
• § Complex Carbohydrates are the body's preferred energy source.

They contain more nutrients and digest more in your body

• § Dietary fat is required to digest fat-soluble vitamins; it also plays a role in healthy skin and hair, organ protection, cell function, and more.

Your diet should be comprised primarily of:




a. 40% Quality proteins, like lean meats, eggs, poultry, fish, and whey


b. 40%Complex carbs, like vegetables, whole grains, legumes, and some fruits


c. 20% Healthy fats, like fish and olive oil




Grocery List For Week 1-2:

· Jif Natural Peanut Butter
· Whole Wheat, low sugar bread
· Quaker Oatmeal, or Oatmeal Squares Cereal ( Whole Grain)
· 1-2 pounds of lean turkey from the DELI
         o Do NOT buy the turkey with man-made preservatives
         o If it says on the package the turkey is good until next year sometime… put it back
         o If bacteria won’t eat it, why should you
· Bananas, Apples, 6-7 of each
· Skim Milk
· Eggs or even better Egg Whites
· I recommend supplementing a Whey Protein Isolate drink post workout and upon waking, You should be able to get about a few months’ worth out of a 30 dollar tub…
· Chicken and Steak are GREAT, pork is not, find some chicken breasts as they will be the most cost efficient, steak is for when your with Mom or when you finally move out. The best cuts of steak will run you a pretty penny
· Tuna (cheap, everyday) No need for fish oil when you’re getting your omega-3’s from tuna, which stimulate brain function and a healthy heart
· Buy a Huge bag of Vegetables that should last you a while
· Brown Rice
· Emerald Almonds, small cup
· Cottage Cheese







All this should run you about 80-90 dollars if you do it right. Less than 10 dollars a day.





All it takes is 1 MONTH of daily training to dedicate yourself, when the results come you won’t be able to stop

Keep in mind things to do EVERY DAY with your new healthy lifestyle:

1. Drink 8-10 glasses of water a day
2. Try to exceed your body weight in grams of protein ( ex. 200 lbs, 200-250 grams of protein daily
     a. Yes that seems difficult at first, but that’s how you grow
3. ONLY eat complex carbs
     a. Milk
     b. Peanut Butter
     c. Vegetables
     d. Fruits
     e. Oats and whole grain cereal
     f. Brown Rice, NOT WHITE RICE (it’s refined, all the nutrients are gone L
     g. Anything green
     h. Beans ( NOT refried, not BBQ, not Baked
     i. Black beans, pinto beans, garbanzo beans, kidney beans
     i. Whole Grain Pasta, all natural tomato sauce
4. ONLY eat GOOD FATS
     a. Peanut Butter
     b. Olive Oil
     c. Fish Oil
     d. Flaxseed
     e. Nuts ( Almonds, Pistachios, Walnuts preferably)
5.  Eat Calories
      a. Eat them, if you can get all your calories from complex carbs, lean protein and healthy fats, YOU WILL BE SWOLE.
6. Don’t cheat
      a. You’re killing you’re hard work by cheating on the diet and eating anything not mentioned above.

 

Which Pre-Workout Supplement is Right for You?

This is a great video on choosing a pre-workout supplement from barthelfitness.

  A lot of these supplements contain the same main ingredients (stimulants, nitric oxide promoting agents, creatine, amino acids) though in different quantity. Different people react differently to these ingredients, so if you’ve found a pre workout supplement that works for you with little/no side effects then stick to it. This post is based on my personal experience using some of these, my knowledge of ingredients on the nutrition labels, and the experience of others.

Mitchell's Top 5 Pre-Workout Supplements:

1. Assault - MusclePharm

Notable Ingredients:
BCAA (3:1:2), Creatine Monohydrate, Beta Alanine, Citrulline, Tyrosine, Choline Caffeine
Notes about ingredients:

• BCAA (3:1:2) are branched chained amino acids at 3/1/2 ratio of Leucine/Valine/Isoleucine respectively. Most cell benefits come from Leucine so the 3:1:2 ratio seems quite promising. Having BCAAs in your system is like having fuel ready for your muscles to use while you’re lifting.
• Citrulline is better at promoting Nitric Oxide (NO) synthesis than arginine as it has better intestinal uptake.
• Tyrosine helps increase adrenaline levels.

• Choline helps increase focus/clarify and has been linked to improved endurance performance.

2. Jack3d - USPlabs

Notable Ingredients:
Arginine, Creatine Monohydrate, Beta Alanine, Caffeine, 1,3-Dimethylamylamine
Notes about ingredients:

• Arginine is often used to increase the blood vessel circumference by promoting Nitric Oxide (NO) synthesis (gets you pumped – helping with muscle growth).
• Creatine monohydrate is the most effective and most proven performance enhancing supplement legally available.
• Beta Alanine help enhance muscular endurance by buffering lactic acid.
• Caffeine helps increase focus, alertness, and energy.
• 1,3-Dimethylamylamine (DMAA) is a highly stimulatory neurological stimulant that helps give a quick spike of energy like caffeine. Note that DMAA is a relatively new supplement that hasn’t been as extensively studied and though it is tolerated pretty well in pre workout supplement form, it has been linked to cerebral hemorrhage in the party pill form.

3. C4 Extreme - Cellucor

Notable Ingredients:
Beta Alanine, Creatine Nitrate, Arginine, Tyrosine, Caffeine, 1,3-Dimethylamlymine

Some things you should know about pre workout supplements

• Consult your doctor before taking these supplements or any other supplements out there.
• Some of these supplements contain 1,3-Dimethylamylamine/DMAA/Geranamine (e.g. Jack3d, 1MR, Cellucor C4 Extreme, Hemo Rage, Neurocore) and are banned by World Anti-Doping Agency since these ingredients show up as amphetamines in their tests. Be sure to read the labels if you are going to need to be drug-tested for anything (e.g. competitive sports).
• These supplements are used to help you workout longer and lift harder so that you can get more out of your workouts.
• These supplements are highly stimulatory so do not take the full dosage if you are sensitive to stimulants.
• Because of its stimulatory nature, do not take these in conjunction with fat burners or any other stimulatory supplements.
• Like any other stimulants, try cycling (3 weeks on, 1 week off) to not build up tolerance and reduce any risk of major side effects.
• Some of these pre workout supplements have creatine in them, so it can add bulk whether you like it or not.
• Make sure to pay attention to your body’s hydration level while under the effects of these pre workout supplements. For example, I wouldn’t take any of these top rated pre workout supplements and go out for a 10 mile run without access to plenty of water.
• Do not treat these supplements as fat burners. If you want to burn fat, go take some fat burners instead.

MusclePharm Assault is my favorite pre-workout and has given me the best results, I reccommend you try it out and let me know if you don't have one of the best workouts of your life.

data obtained via: http://tweakfit.com/

Is Creatine the Best Pre-Workout Supplement?

 “Is creatine the best pre workout supplement?”

Regardless of your program to gain muscle and strength, the answer is almost certainly yes. Other factors come in to play as well regarding the best creatine protocols to use and when to use them. In this post, you will learn just about everything you may want to know about creatine, which form is best for you, and whether simultaneous use with other supplements like Whey Protein can enhance the results you are looking to achieve.
In addition to selling Creatine Monohyrdate powder and Creatine Ethyl Ester capsules, we offer other formulas that contain this key muscle building nutrient. For your convenience, we have a Creatine category so you can easily find other supplements that contain one form or another. Conversely, if this isn’t a nutrient you are interested in, you’ll know that any other supplement not listed in this category is creatine free.

• What is Creatine?
  Your body utilizes an energy system for short burst efforts frequently referred to as the ATP-CP system. ATP is energy in your body that gets burned up very rapidly. Regeneration in an equally rapid manner relies on creatine phosphate or phosphocreatine to convert ADP back to ATP. You can’t store ATP in your body so you produce and use your approximate body weight every day.The main point you need to remember is creatine is necessary for generating short burst efforts that typically last 15 seconds or less. Therefore, sprinters, bodybuilders, MMA fighters, power lifters, hockey and football players and motocross riders among others, may see dramatic performance gains when creatine is a nutritional supplement used regularly. Is creatine the best pre workout supplement? The answer is many instances can be a resounding YES!

• Creatine Monohydrate or Creatine Ethyl Ester?If a single nutrient form worked the same for everyone, you wouldn’t ever see more than one sold. The reality however, is no two bodies react the same. As hard as we try, ProteinCo honestly can’t predict with 100% certainty, which form works best with only limited information about your training and body type. It will take some experimenting on your part to find out for certain. One suggestion that works well for bodybuilding is to use creatine monohydrate pre workout and creatine ethyl ester post workout. The advantage of this method is you can mix the powder in a drink for before and during training, then take the capsules whenever it’s convenient for you post workout. You want to have adequate ready creatine during training and then replenish your muscle stores for your next hard workout.

• Creatine Side EffectsOne primary concern with creatine supplementing is dehydration. The fluid it pulls into your muscle tissue demands that you remain vigilante with your hydration throughout the day. As an athlete, you should be doing this anyway so it shouldn’t be an issue. There may be some side effects if you use a creatine supplement every day. It’s widely accepted that the best creatine supplement protocol comes with cycling on and off. Lower doses taken on a consistent daily basis shouldn’t cause any adverse reactions. Use common sense, don’t overdue it outside the recommended dosage and you should notice nothing but positive results and bigger muscles!
  

Now that you have become armed with all the essential information on creatine, you can use it regularly when you hit the gym or compete. It’s ideal for men looking to sculpt their physique into an athletic looking temple. Women can be more toned and sexy looking, so you feel better for the rapidly approaching bikini season. Regardless of your motivations, creatine can help you achieve all you dream and desire.

via: http://blog.proteinco.com

Increase Testosterone Production Naturally to Build Muscle Fast

To build muscle and strength maximizing your normal production of testosterone is important. The most common reason for declining testosterone levels is aging. However, testosterone levels typically decrease during emotional stress, over training, physical inactivity, after the use of anabolic steroids, alcohol abuse, prescription medication usage and certain diseases.

Did you know your testosterone will go up before a sporting event whether you are competing or not and during sexual stimulation whether it be my sight only or by touch. Testosterone levels will significantly decrease in both the competitors and fans of losers of sporting events.

Typically testosterone is 30% higher in the mornings compared to the evenings. This explains why men have morning erections. This can act as a warning sign that testosterone levels are falling when morning erections are less frequent as before.

By reducing these factors, improving your diet, beginning or changing your workout routine and reducing stress you can improve your hormonal balance.

Diet is key to improving your testosterone production. Ever heard of the old adage "You are what you eat" If you want to keep your testosterone at maximum levels naturally it is very important that you eat moderate amounts of protein. Protein stimulates the hormone glucagon and the anabolic muscle building responses important for ample testosterone production.

Eat more vegetables and fruit and limit carbohydrate sources from simple sugars and high glycemic foods. Excess intake of carbohydrates especially those that raise blood sugar rapidly create chronically high levels of the hormones insulin and cortisol. These two hormones hinder the production of testosterone.

Eat plenty of healthy dietary fat! Essential fats such as the omega 3 fatty acids found in fish and flaxseed as well as saturated fats are essential for normal testosterone production. When fats are deficient in the diet, testosterone production is greatly hindered.

Studies clearly show that low fat diets causes lower testosterone levels while those higher in protein, lower in carbohydrate and moderate in fat cause the greatest continuous levels of testosterone and growth hormone. Studies have shown that your pre and post workout diet has a significant impact on testosterone and cortisol levels. In these studies, after exercise which included the bench press and squat to failure, testosterone and cortisol were measured. Studies show that the men who were on a diet with a higher protein/carbohydrate/fat ratio had the biggest increase in testosterone and the smallest rise in cortisol.

You must workout and eat smart to minimize catabolic hormone production and to get the most from the anabolic effects of your weight lifting routine. If your diet is very low in dietary fat and high in complex carbohydrates and fiber, your testosterone levels will typically remain very low and you will have a very tough time adding the muscle mass and strength that you are so desperately seeking.

Exercise is key for maximizing your testosterone naturally. Both the lack of physical activity and excessive physical activity over training will result in lowered levels of testosterone production. Exercise effects testosterone by stimulating the pituitary gland and the testes. Exercise raises testosterone levels by slowing down the normal breakdown of testosterone.

The duration, intensity and how frequent you exercise will greatly impact the circulating levels of testosterone in your body. Testosterone levels increase most with short intense bursts of physical activity such as sprinting or lifting weights. Testosterone levels decreases with prolonged activity especially that of frequent endurance training. During endurance training, testosterone is needed to maintain muscle but overly frequent and or extended training does not allow for muscle repair and recovery which results in tissue damage.

Studies show that testosterone levels will elevate with exercise for about 45 minutes. After this time, the catabolic hormone cortisol levels will begin to increase and testosterone levels will decline. These changes in hormonal levels have been detected for up to 1 week in some cases. Because you require testosterone for repair and growth do not train for more than 45 minutes at a time. If you are a gym rat or just have to be in the gym everyday split routines are highly recommended. It is also recommended to take breaks from all exercise for one week a couple of times a year.

Emotional Stress is a frequent cause of declining testosterone levels. When the "fight or flight" alarm system is active, stress hormones such as adrenaline and cortisol are released. These hormones are released to provide life saving catabolic activity in our bodies. Catabolic activities mean the breakdown of stores of fat and protein to be used for energy sources and immune response. These catabolic hormones will actually inhibit all anabolic processes because in life or death situations the body does not need to build muscle, eat or have sexual thoughts. These processes require vital energy so all anabolic processes including testosterone are halted. Today's stresses are the greatest cause of premature aging and cardiovascular disease. But also today's stresses severely hinder testosterone production making it virtually impossible to build muscle and strength.

So if you want to build muscle and strength it is imperative that you follow the muscle tips above. So don’t worry about the small stuff, get your rest and eat 5-6 meals spread out evenly throughout the day. This will help keep cortisol levels low and allow your anabolic processes to take charge!!!

 

 

via: http://www.2buildmusclefast.com/

How Important is Protein to Build Muscle

 

Almost everybody knows or should know that our muscles are made up of protein. Protein is an important element of every cell in our body. Like water, protein makes up a large part of our body. Our hair and nails are made of mostly protein. Our body uses protein to build and repair tissues to make enzymes, hormones, and other body chemicals. Protein is an important building block not only for our muscles but bones, cartilage, skin, and blood. With that said, if you don’t get enough protein in your diet you cannot build muscles, it’s that cut and dry. You have to provide the body the fuel it needs to build muscle. The body uses protein for so many other more important life assisting functions in the body….. the last thing it wants to do is build muscle with it. So, you better be getting enough protein to assist with other bodily functions so your body can then put itself in a position to add muscle later on after your hard work in the gym. On the other hand, eating more protein without stimulating the muscles through exercise will not make your muscles bigger either. You must put in the hard work in the gym. I recommend .75 to 1 gram of quality protein per pound of body weight. For example, I weigh 200 lbs so to give my body the fuel it needs to build muscle I should get about 150-200 grams of protein a day. You don’t need any more than that...... for several months I consumed more than that and I did not see any added muscle gains just gains in my body fat percentage!!!

Protein is categorized as a “macronutrient” just like fats and carbohydrates. But unlike fats and carbohydrates, the body does not store protein, so there is no storage to go to when protein is needed. What is not needed the body will excrete as waste. Again, protein does not build up in the body so you should eat protein at regular intervals throughout the day to build muscle effectively. I suggest eating 6 small meals a day instead of the traditional big three and consume a good quality source of protein with each of them. Typically, proteins are not used by the body as a primary energy source. The body’s primary energy source is carbs when they are available. But when you do not get enough carbohydrates in your body it has no choice but to use your valuable muscle building protein for energy which leaves your muscles high in dry unless you are getting 600 grams of protein a day!! So with that said be sure you are getting at least 1.5 grams of carbs a day for every pound you weigh. It is believed the best protein sources are derived from animal sources such as meat, fish, eggs, and milk. The best absorbing proteins are classified as having a high biological value (BV). The Biological Value (BV) is a scale of measurement used to determine what percentage of a protein source is utilized by the body. So, the BV refers to how well and how quickly your body can actually use the protein source. Theoretically, the highest BV of any food source is 100%. Whey protein concentrate has a BV of 104 while an egg is 93.7. Below is a list of various sources of protein and their respective ratings.

Protein Ratings
FOOD	PROTEIN RATING
Eggs (whole)	100
Eggs (whites)	88
Chicken / Turkey	79
Fish	70
Lean Beef	69
Cow's Milk	60
Unpolished Rice	59
Brown Rice	57
White Rice	56
Peanuts	55
Peas	55
Whole Wheat	49
Soy beans	47
Whole-grain Wheat	44
Peanuts	43
Corn	36
Dry Beans	34
White Potato	34

As far as sources of protein created in the lab are concerned, here is a short list of some protein sources you can find in supplements common today. See how they compare to the natural sources listed above:

 

Protein Ratings
PROTEIN SUPPLEMENT	PROTEIN RATING
Whey Protein Isolate	159
Whey Protein Concentrate	104
Casein	77
Soy	74

via: http://www.2buildmusclefast.com/