When you exercise, whether it is punching a boxing bag, lifting weights or doing bodyweight workouts, your muscle fibers experience small tears known as microtears. If you have good nutrition and proper blood circulation, your muscle is able to repair the damaged fibers which in turn increases muscle size, a process known as muscle hypertrophy. Muscle hypertrophy occurs when muscle protein synthesis (the building of proteins) exceeds muscle protein breakdown. This is achieved with both resistance training and protein ingestion. Research has shown that adequate protein intake leads to increased strength, muscle mass gain, muscle mass preservation, and may limit age-related muscle loss when coupled with resistance exercise. Adequate protein intake is also essential for muscle recovery by fueling the muscles with essential amino acids that assist in the muscle repair process.