How much protein?
Protein is an important element of every healthy and balanced diet. It is an essential ingredient for the growth and regeneration of all types of body tissues, including muscles, organs and the immune system. It helps in digestion, stimulates hair and nails to grow, regulates blood coagulation and transports nutrients and oxygen to the cells.
The dishes rich in protein include: chicken, fish, lean red meat, eggs, beans, dairy products, such as milk, yogurt and cheese. An additional option for providing high-quality protein is protein supplement. To maintain a healthy body, the protein should be included in all meals. “Protein” contains amino acids, which are elements used by the body for muscle growth. The protein helps the body maintain adequate muscle mass.
Athletes, bodybuilders and fitness enthusiasts should consume more protein so that the body can get the right amount to repair muscle structures after a hard workout. To build muscle, you need to combine strength training with a healthy and balanced diet that contains enough protein. Protein protects our muscles during and after training, so to get the most out of your workout, remember about protein in meals before and after training.
How is this done?
Protein and amino acids start repairing muscle tissues that have been damaged during training, making them stronger and able to meet the demands of their next training sessions. This process is called protein synthesis. The proteins contained in the cells are repaired and replaced, so that they can handle the greater load that is carried on them. The important thing to remember is that the training is effective, it contains new stimuli, greater load which will trigger the synthesis of proteins in the body.
Regardless of whether it is a workout in a gym, on a treadmill or in another sports environment, it is important that all nutritional aspects are realized. So if you want to build big and strong muscles, you need to eat the right amount of protein.
What exactly is the right amount?
Researchers from the University of Kent tested three different groups of people. The first group ate a small amount of protein, which was only 0.9 g of protein per kilogram of body weight. The second group consumed 1.4 grams of protein per kilogram of body weight. The third group consumed 2.4 grams of protein per kilogram of body weight. The study included both people with a sedentary lifestyle and people practicing endurance sports.
The results showed that participants in the first group, with a small amount of protein, do not eat enough protein to cause protein synthesis. In the second group, studies have shown that 1.4 grams is enough to activate protein synthesis. In the third group (2.4g), the results showed that although participants had increased protein intake, it did not significantly increase protein synthesis relative to the other group.
According to the results, using 1.4 grams of protein per kilogram of body weight, we will provide enough protein for protein synthesis. The greater amount of protein does not significantly increase the synthesis, although it provides much more amino acids necessary for regenerative and anti-catabolic processes in the muscles.
If we have problems with providing the right amount of protein in the diet, we should help with the protein supplement. This will allow us to protect and regenerate our muscles.Posted on: April 12, 2018