Your body thrives on protein, a vital nutrient essential for maintaining muscle mass,
supporting growth, and ensuring overall health. At Ocean Pacific Gym, we understand
the importance of protein in achieving your fitness goals, whether you're aiming to build
muscle, enhance your workout performance or improve recovery.
Why Does Protein Matters for Muscle Growth?
Proteins are the building blocks of muscle tissue that are essential for repairing and
building new muscle fibers. At Ocean Pacific Gym, we emphasize the importance of
strength training for muscle gains which also means having the key nutrients to support
those gains. Protein is KING when it comes to enhancing muscle maintenance and
growth. Essential amino acids like valine, leucine, and isoleucine, found in proteins, are
particularly crucial for muscle health.
In order to maximize the growth of muscle mass, muscle hypertrophy, it’s crucial to
maintain a positive protein balance. This balance ensures that your body synthesizes
more muscle protein than it breaks down, promoting muscle gain and preventing muscle
atrophy.
As Gabrielle Lyon (https://drgabriellelyon.com/) says, “Muscle is the organ of longevity.
It functions beyond locomotion. Muscle is the foundation of your metabolism, helping to
regulate blood sugar and blood lipids. It’s also an endocrine organ that secretes
myokines, proteins that help regulate metabolism in all other tissues in the body. The
stronger and healthier your muscles, the more carbohydrates and fat your body burns. It
is your metabolic currency.”
How Much Protein Do You Need?
While the recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of
body weight however at Ocean Pacific Gym, we understand that active individuals who
weight train require more than the average non-active individual. For those focused on
muscle growth and building your “metabolic currency”, a higher intake of protein can
benefit your goals. At Ocean Pacific Gym, our fitness experts recommend between 1.0
to 2.0 grams per POUND of ideal body weight. For example, if you are 150 pounds,
your minimum daily goal should be 150 grams of protein.
What are the Best Sources of Protein?
Animal proteins like chicken breast, steak, eggs, and whey protein isolate provide
complete amino acid profiles ideal for muscle synthesis. A complete protein means it
contains all nine essential amino acids- these are amino acids that are not produced
within the body. To ensure you hit your protein requirements, Ocean Pacific Gym has
ready-to-go meals, made on-site, conveniently ready for you to enjoy after your workout.
Tips to Hit Your Protein Goals:
To enhance muscle gain, consider spacing protein-rich meals throughout the day and
prioritizing a protein intake of around 30-50 grams immediately after resistance training.
This practice promotes muscle protein synthesis, aiding in recovery and growth. Aim to
eat 5-6 meals throughout the day focused on protein then supplementing with your good
quality fats, complex carbohydrates and veggies. Gina Aliotti says, “With every meal,
start with your protein first in mind then build your meal from there. Protein should be
the basis of every meal and other macros complementing your plate, depending on your
goals.”
Join Ocean Pacific Gym, San Diego's premier fitness destination for your fitness,
wellness and longevity goals. Unlock your muscle-building potential and build your
“metabolic currency” with top level equipment and amenities for your muscle-building
needs.
Book your free 15-minute tour with us and allow us to show you around!
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