How to Build Muscle With Protein Complex

A protein complex is a group of polypeptide chains that can be combined together into a protein supplement used to help you build muscle. There are various types of protein complexes, including soy, casein and whey. If you want to build muscle, whey and casein protein complexes are the best choices, according to Men's Health magazine. Building muscle requires more than just taking protein complex supplements, though. You need to eat the right types of foods throughout the day and do the right types of exercises too.

Instructions

• 1

  Drink a protein-complex shake as soon as you wake up. Mix a cup of milk with your protein-complex supplement, some whole-grain oats and fresh fruit. The key is to start your day with a protein-complex supplement or a protein- and carbohydrate-filled breakfast with foods like eggs, oatmeal, whole-wheat toast or whole-wheat English muffins. To build muscle, consume one gram of protein per pound of body weight per day.

• 2

  Eat a healthy, protein-packed lunch. Choose healthy foods like turkey and chicken breast, whole-grain breads and pita, hummus and whole-grain crackers and fresh fruits and vegetables.

• 3

  Consume a protein-complex shake before your workout. Mix one or two scoops of your protein supplement with a cup of water an hour prior to working out.

• 4

  Begin your workout. Focus on three or four workouts per week, on alternating days. To build muscle, choose several different muscle groups to work on different days. For example, on Monday, exercise your chest, triceps and abs. On Wednesday, exercise your back and biceps. On Friday, exercise your shoulders, legs and abs. Focus on compound exercises like rows, pull-ups, bench presses, squats, dead-lifts and push-ups.

• 5

  Drink a post-workout protein-complex supplement. Mix one or two scoops of protein with a glass of milk or a sports drink. Consuming protein directly after your workout is one of the best ways to build muscle.

• 6

  Eat dinner, and make sure it contains a balance of protein, carbohydrates and healthy fats. Eat lean protein like fish, chicken, fish or lean beef or pork. Consume a salad with olive oil and vinegar. Eat a cup of whole grains like whole-wheat pasta, quinoa or couscous.