If you want to build muscle as hard as a brick, start thinking of your skeleton as the frame of a house. Your muscle is the wall you want to build on that frame and protein is the brick and mortar. In other words, when it comes to building muscle, protein is an essential part of the blueprint. So it should come as no surprise that the best supplement to build muscle, as supported by science and recommended by nutritionists, is protein powder. Before we get to why protein powder is the best supplement for that brick and mortar, Prime Boosts Pills let’s learn a bit about how muscle is built. The role protein plays in muscle building. When you eat protein (meat, fish, dairy products, beans), digestion turns that protein into amino acids that are absorbed into your bloodstream through your gut and transported to your skeletal tissues where they are built into muscle.

The process is called muscle protein synthesis. Those amino acids are the "bricks" that make up your wall of muscle. You don’t have to eat bricks to get those aminos: Here are 25 Perfect Muscle-Building Foods. Before we continue, it’s worth noting that bigger muscles and greater strength don’t just happen from eating protein alone. You do still need to stress your muscles, and resistance exercise encourages muscle growth by breaking down muscle tissue so those protein amino acids can "build back better," to use a popular pronouncement. READ ON: Build Muscle and Get Lean with This 4-Move At-Home Workout. Why protein powder is the best supplement for Visit site building muscle. If you’re looking to build muscle, you’re not (or shouldn’t be) sedentary. You need to work out, probably vigorously, with weights. Depending on your physical size, age, health, activity level, and goals, you’ll likely need more protein than what the average American consumes. For context, The Dietary Reference Intake-the recommended amount of protein per day-is 0.36 grams of protein per pound of body weight.

It’s easy for a 160-pound American to get 57 grams of protein from his or her food in a day. That’s the bare minimum recommended for a sedentary person to avoid a protein deficiency. Those numbers get much higher for people who want to build muscle. RELATED: How Much Protein Do You Really Need a Day to Build Muscle? Based on some clinical studies, the general guideline has been to consume 1 gram of protein (or slightly more) per pound of bodyweight to gain or maintain muscle. That works out to be about 160 grams for a 160-pound person, a good deal more than the DRI’s suggested 57 grams for the same size person. If you ate 2 eggs, 1 cup of yogurt, 2 glasses of whole milk, a chicken salad sandwich, 2 servings of string cheese, and 5 ounces of grilled salmon in a day, you’d tally about 124 grams of protein, still 46 grams shy of the optimum amount needed to build muscle.

That’s why protein powder is considered by most exercise physiologists and sports nutritionists to be the best supplement to take for building muscle. Mixed in a beverage, a outs. If you’d prefer to recover with food instead of popping a pill, try one of these 12 Best Recovery Fuels for Every Workout.