Muscle meals ain't just ordinary meals -- they're specifically laboured over to ensure quality muscle-building amino acids AND enough protein to boot. Most people fail with their muscle growth diets because they don't get enough protein. They also don't get enough QUALITY protein. So that's why we exist, to take the guesswork out and just deliver gains to your door: DING DONG! Ok, let's go through why muscle meals are so important.
Muscle Meals For Muscle Gains
Taking a stab in the dark with your nutrition doesn't help you get enough protein, nor grow enough muscle.
But if you wanna be a smarty pants, you can remember the mnemonic PVT TIM HaLL ("private Tim Hall") which will help you remember them and sound like the Einstein of muscle gains.
Ok, so foods with all these amino acids are called complete protein sources. We're talking about:
- Whey protein
Basically, the protein sources we provide for you on our Workout Meals menu.
The essential amino acids are also available from incomplete proteins, which are usually plant-based foods, but just not in a dosage that's high enough.
Branched-chain Amino Acids and Muscle Meals
And hiding within the essential amino acids are the branched-chain amino acids, which I'm sure you've heard about many times. They are:
Also called BCAAs for short, they get a lot of attention because they are the main amino acids utilised in your muscle.
Now, you can take BCAAs alone and experience muscle growth -- this study concluded that taking BCAAs alone without the essential amino acids allowed for a 22% greater muscle growth response after resistance training, compared to nothing at all.
Yep, well BCAAS will work. Great.
But then, the same researchers put the BCAAs with the essential amino acids, and the results skyrocketed -- when the essential amino acids WERE NOT present, the "muscle myofibrillar protein synthesis was approximately 50% less."
50 per cent less!
So, you need ALL essential amino acids for the best muscle growth results: essential amino acids are at least 50% MORE EFFECTIVE at building muscle than BCAA's in isolation.
You can also get your essential amino acids from:
- Plant food products (just not quite in a high enough dose, and sometimes with a few missing. This is why vegans rely quite heavily on supplements for all essential amino acids).
Getting Enough Protein In Your Muscle Meals
- Aim for up to 3 grams of protein per day for weight loss if you like. But start at 1.5-2 grams per kilogram of body weight first.
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