How does protein become muscle?
First, enzymes in your stomach and small intestines break ingested protein down to peptides and then amino acids. The amino acids get absorbed and go to the liver which propels the amino acids into the bloodstream.
Exercise causes micro tears in muscle fibers that signal your immune system to send out a work crew (growth hormone and stem cells) and repair material (amino acids) to the damaged muscle. Your DNA calls up specific amino acids and assigns their roles. The amino acids weave myofibrils which are bundles of protein filaments critical to muscle contraction.
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 The newly made myofibrils fuse with the damaged areas of your muscle fibers. These myofibrils also help make the muscle bigger and stronger than it was before.
A recent study shows conflicting reports on high protein diets. While they help shed pounds and help blood-glucose levels in certain age groups they may increase the risk of cancer. Those 50-65 showed a higher risk of cancer but those over 66 showed a greater survival. Also, spreading the protein ingestion over the day may help rather than eating most of the protein at dinner.
