06 To Build More Muscle, All You Need Is Protein…

“Our bodies can’t make protein from scratch. We need it from our diets,” says Sinead Roberts. “So, protein is essential for building muscle.” However, it is not the only ingredient in muscle growth. “The process is largely regulated by a molecule called mTORC1, which is switched on by strength training. But to stay switched on, it requires energy – ie, calories.” An abstemious diet of lean meat and leaves won’t cut it. Not only do you need enough protein, you need to eat enough in general. “Research has compared ‘simple’ protein foods, such as egg whites, to more complex foods, such as whole eggs, which also include fats and extra micronutrients,” says Roberts. “The results show that some whole foods might be more effective in supporting muscle protein synthesis.” Find what works for you.