The Importance of Protein to Build Abs & Muscle

It’s a given that we would all like to have the rock-hard, chiseled abdominal muscles we see on supermodels and fitness trainers. Unfortunately, there’s no shortcut to achieve them. We all have the muscles already, of course, but sculpting and displaying them requires some work on our part. Abdominal exercises are the most obvious method, but research has shown that best results are achieved when pairing crunches and other targeted stomach workouts with a regular cardiovascular regimen and a sensible, reduced-calorie diet.

When it comes to diet, it’s a well-known fact that less is more—smaller, lower-calorie meals spread out throughout the day are more effective at reducing bloating and boosting metabolism. But does it matter what we eat? The answer is yes. It’s been proven that certain foods are more effective at strengthening muscle, which helps our workouts to more effectively develop those muscles into the toned, sculpted form to which we aspire.

That’s where protein comes in. Almost every cell in our bodies contains this invaluable nutrient. It’s an essential component of our hair, nails, bones, skin, blood, and -- most importantly for the purposes of our abdominals -- our muscles. When you exercise, protein is used to repair and build muscle tissue, which is why it’s so important to fortify your body’s protein levels before and after a strenuous workout. And it’s not just beneficial for biceps and quads -- your stomach muscles also reap the rewards of a diet rich in protein.

Feeding muscles with protein-rich diets is especially important for women and older folks. Metabolism is generally slower for those groups, and building muscle with protein helps to speed up our metabolic rate. Plus, as we age, our ability to generate muscle protein gradually decreases, requiring us to rely more on food and supplements.

While protein shakes and fortified supplements can deliver a quick boost of this nutrient, it’s also easy to weave it into your regular diet:

• Lean white meats, such as skinless chicken, pork tenderloin, and poultry, are among the most popular choices. You should try to keep red meats to a minimum, as they generally contain more fat, although an occasional lean beef is okay.
• Fish and seafoods also pack a good amount of protein, while also providing omega-3 fatty acids that help to promote heart health.
• High amounts of protein are found in all types of beans (which also deliver the double advantage of high fiber content) and nuts.
• Certain whole grains, such as whole wheat bread and bagels, are infused with protein.
• Low-fat dairy products, such as milk, cheese, and yogurt, are excellent sources of protein, and also help to promote bone density and boost calcium levels.
• When prepared in a healthy way, eggs are a quick and easy method of obtaining protein.
• For active folks who are always on the go, energy bars can pack a quick protein punch. Be sure to check the nutritional label to make sure they don’t contain high amounts of sugar.

So, how much protein do we really need? The RDA recommends that we ingest approximately .36 grams per pound of our body weight, which translates to 55 grams of daily protein for a person weighing 150 pounds. Some fitness experts have recommended that devout exercisers should ingest 25% more than this standard recommended amount to help repair muscles that are broken down during workouts.

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