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| Protein | Protein is commonly used nutrient to repair and rebuild muscle mass. After a workout, when your muscles are exhausted, you don't want to be caught without sufficient protein in your system. Meals that contain high level of protein should be consumed within 90 minutes of finishing your workout.
 The Amount of Protein
An average person may feel good to keep their protein intake to less than 1/2 gram per pound of overall bodyweight a day. When you stress your body with weight training, you should be looking for at least one gram per pound. For example, if you weigh 150 pounds, intake at least 150 grams of protein a day.
If you are not making the weight gains you desire with your program, the first thing you should look is your protein consuming. Scanty protein can severely hinder your abilities to add muscle mass. 1-2 grams of protein per lb. of bodyweight will be significant to put your consumption goals.
Protein Sources
Your protein sources must be various. Getting your protein from many sources will give you a variety of amino acid profiles and help promote an anabolic state.
Owing to the nature of protein, it comes from animal origins. This is a top gain weight protein. Animal protein comes from red meat. Such products as fish, poultry and eggs are considered a complete protein sources because it contains all of the essential amino acids.
 Most high complete protein sources are also high in fat, that’s why you should watch the fat content.
Such products as nuts, beans and vegetables can also be providers of protein but these sources offer not full proteins. It doesn’t mean that these sources are not valuable. The fact is in combinations food with not full proteins can add up to complete proteins. But you should focus on consuming complete proteins.
There is nothing than a nice thick juicy steak. Red meat not only offers high protein counts but it also supplies the body with a natural creatine boosts. When eating red meat, be smart and aim for the leaner cuts.
Chicken breasts and tuna are also perfect sources because of their low fat contents and also because they are convenient.
Eggs are good but also have the negative influence because of high cholesterol content. The cholesterol is in the yolk and you can pick out this part and still have a good source for protein. But yolk contains the other valuable minerals as well. Consequently, try and limit your whole egg consumption but don't disregard them completely.
Milk is cheap and provides perfect nutrition for bodybuilding. Milk supplies your body with a complete protein that is derived from casein and whey, those two best types of protein. It also the best source for calcium.
Milk does have a major disadvantage; though it contains a large amount of sugars. So you definitely have to watch its effects on your diet.
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