If you work out religiously and eat loads of protein but still struggle with building muscle, the amount of protein may actually be your problem. Protein is the building block of muscle and is needed by the body to build muscle. It is also needed to help the body grow hair and fingernails, improve the immune system, and even in making red blood cells and hormones. Even though protein is used by the body for many different things, eating too much of it can negatively affect your efforts to build muscle.
How your body fuels itself
First, it is important to understand how the body uses the food you eat to power itself, especially during workouts. The human body uses carbohydrates as the main source of energy to power the body. So, when carbohydrates, such as bread or an apple, are 
eaten, they are broken down and sent to the muscles and cells in the body. They then can power your daily activities such as breathing or taking a shower. But when the body has a greater need for energy, such as lifting weights or going for a run, the body uses that energy up quickly. When that energy runs out, the body turns to the energy that is stored within the muscle for fuel. This energy stored in the muscle comes from the carbohydrate that was eaten the day before, or even earlier in the day that wasn’t burned off.
Carbs and protein work hand in hand
When not enough carbohydrate is consumed, there is no energy readily available nor is there any stored in the muscles for use. So, as a result, the body can begin to use protein as its source of power. When this occurs, protein can be broken down for energy instead of muscle building. This is why people who consume mainly protein and not enough carbohydrates in their diet struggle with muscle growth. When both carbohydrate and protein are available to the body the carbohydrate can fuel muscle growing activities, such as lifting weights, so the protein can be saved to build the muscle during this time. This is why it is important to eat plenty of energy (calories) from carbohydrates as well as protein so the protein can be used primarily to make muscle.
Won't extra protein work?
Some may think it seems that if an extra amount of protein was eaten it would be enough to fuel both energy needs and the protein needs for building muscle. Unfortunately, when this is done, carbohydrate intake is typically decreased which again can result in less energy. The energy stores in the muscles would also no longer exist. This is because protein when consumed in excess is not stored as muscle or even as energy in the muscle. It is stored as fat. This is harder to break down and cannot fuel the muscle during activities as easily. This reliance on fat or protein for energy due to a lack of carbohydrate intake explains why people hit the wall during workouts and also have difficulty building muscle as well. Eating large amounts of protein also can cause frequent urination which can lead to dehydration which is especially dangerous to athletes. So, it is evident that carbohydrate and protein balance, not protein overload, is the most effective diet plan in maximizing muscle growth.
Complete protein sources are best
To build protein in the body one needs to have all 10 nutritionally essential amino acids which need to be consumed in addition to the nutritionally non-essential amino acids which can be formed within the body. Complete protein sources (or high biological value protein sources) contain all of these nutritionally essential amino acids in one food source. So fuel yourself for workouts by focusing on eating animal products such as cheese, milk, eggs, poultry, meat, or fish for “complete” protein sources to promote building muscle. Do not forget to also pair it with a carbohydrate source such as bread, fruit, or granola so this protein can be spared for muscle building and you can have energy readily available to use for your workout. A grilled cheese made with 
Great Harvest’s Dakota Bread, groovy granola mixed with Greek yogurt, or a toasted sandwich made with lean turkey on High Five Fiber bread are great options.
You don't have to eat meat
If you are vegetarian or are just not fond of animal products do not fret! You are still quite able to achieve all nutritionally essential amino acids it just takes a little more work. Amino acids can be consumed from varying sources and at different times throughout the day and your body will still know to put them together to build protein. Pairing different protein sources together such as peanut butter smeared on a piece of Honey Whole Wheat toast, pita chips dipped in red pepper hummus, or rice and beans can provide the complete protein the body needs to build muscle throughout the day. And don’t forget that our bread is mighty fresh and has higher protein content! How cool is that?!
So…how do you fuel yourself for your workouts? What pre-workout and post-workout foods do you like to nosh on?
