For instance, the amino acids which branch together to provide protein its foundation, provides assistance to our body's immune system and helps our body repair itself after intense workouts. Although training our muscles require the stimulus of exercise, it is these intense workouts which serve to breakdown muscle tissue. It is only after our intense workouts that the gains you strive for in muscle function come alive in the repair process. Of course, this is not possible if you don't provide your body with the necessary tools to repair the damage that a hard workout has done. Although the other macronutrients should not be undermined in this process, adequate protein consumption should be given your undivided attention if muscle maintenance or growth is a priority to you.

How much protein does your body need to accomplish these goals? This has been the subject of numerous studies and debate, especially among those interested in building some muscle. The consensus among many is protein intake of approximately 0.8 grams per pound bodyweight. Again, this is for someone who has set out to maintain some hard-earned muscularity or would like to add some muscle. Which ever source of information you trust, just keep some things in mind:
a) Be careful about following the diets of those huge 250 lb+ bodybuilders in some of the fitness mags. The massive quantities of protein that most of them take in is in excess of what most martial artists would need. b) Protein intake should be spread evenly throughout the day. For example, a 200 pound man can only absorb around 40 grams of protein in one sitting. The rest....wasted. c) You should keep your macronutrient split fairly constant as well. In other words, always take in some carbohyrates with your protein...and keep an eye on the fat intake. Carbs are your preferred source for energy to fuel your workouts which allows your body to remain in an anabolic state (i.e. more protein available for muscle repair and growth than required for fuel). Should your body not have protein to spare for muscle maintenance and repair and, instead, look to your protein intake for fuel, you are in a catabolic state. Don't forget, the muscles in your body are also a source of protein-rich fuel and if given reason to, the body will break down your muscle tissue for energy. As was noted earlier in this nutrition section, this is why so many starvation diets fail. Some of the weight loss is in the form of muscle tissue, therefore robbing your body of a natural calorie-burning machine...your muscles.

Some of the more effective sources for protein include chicken and turkey breast, lean beef, skim milk, beans, fish, and egg whites. Another increasingly popular source for protein is whey protein powder. Whey protein is a natural and effective source of protein which is quickly absorbed by the body and is also a convenient way to maintain your protein intake if you have minimal time to cook. However, as effective as whey protein is, it should be treated as a supplement and should not be your primary source of protein. Whole food protein sources should make up the bulk of your protein source as they provide our bodies with additional vitamins and minerals critical for good health.