Why Do We Need Protein? How Much Protein Do We Need To Build Muscle?

While strength training is important for building muscle, so is consuming the right amount of protein. If you wish to build muscle, there is no escaping the importance of protein. 

In this article we will discuss why we need protein to build muscle, why muscle is so important and how much protein intake we need to maximise muscle gain.

What is protein?

Protein is found throughout the body. It can be found in muscle, bone, hair, skin and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. At least 10,000 different proteins make you what you are.

Protein is made from twenty-plus basic building blocks called amino acids. Because we don’t store amino acids, our bodies make them in two different ways: either from scratch, or by modifying others.

Why do we need protein for muscle growth?

Protein is a macronutrient – a nutrient we need in larger quantities. As we mentioned above this macronutrient is made up of essential amino acids. These amino acids are important building blocks for our bodies’ cells and tissues, including muscle mass.

Our bodies are constantly building, maintaining, and repairing tissue. If we don’t consume enough protein then amino acids that are stored in our muscle tissue will be taken in order to meet these needs elsewhere, which is why we get muscle loss.

Amino acids are also used for muscle protein synthesis (MPS).
MPS simply put means repairing and maintaining the muscles after strenuous activity that causes micro-tears in our muscles. This is a very natural process that happens when we exercise our muscles. In turn it can lead to stronger muscles that are better adapted to the type of training that caused the tears such as body building.

MPS is the reason why both strength training and protein are crucial for building muscle mass. So think about it, if your goal is to gain muscle, you really need to be consuming a lot more protein than your body is breaking down.

Why is muscle important for weight loss?

Higher amounts of muscle help to increase your metabolism, helping you burn more calories around the clock even at rest. This is because muscle is more metabolically active than fat, meaning it requires more energy. So the quick answer is “gain muscle to lose more weight” this is why exercise and muscle gain is very important for weight loss. 

How much protein do we need to to gain muscle? 

According to the Public Health England, the recommended daily intake of protein is 45-55g.

However, it is important to remember that this is defined as the minimum amount of protein you should consume in order to prevent muscle loss, rather than the recommended maximum intake.

However if you are an adult whose goal is to build up muscle mass through exercise, then this intake is unlikely to be enough. 

The optimum amount of protein for muscle-building appearing be around 1.2 g and 2 g per kg of body weight, which is the amount that most professional athletes aim to consume.

If you are following an extremley intense exercise regime, you may want to consider consuming around 2g per kg on a daily basis for the first 12 weeks of training. During this time, your body is most hard at work, breaking down muscle fibres, repairing micro-tears, and creating new structures in order to adapt to your exercise routine.

Try using our protein calculator below to help you work out your protein intake.

 

How much protein do I need to gain muscle?

Metric require

Standard require

Age age should be in 14 to 80 range	Sex MaleFemale
Height require	Weight require
Goal Fat lossMaintenanceMuscle gain	Activity level SedentaryLightly ActiveModerately ActiveVery Active
Calculate

You should take ...... of protein per day

 

Where do I get my protein from?

• Poultry such as chicken.
• Legumes such as beans, lentils and peas.
• Oily fish such as mackerel and salmon.
• Dairy products such as cheese, yoghurt and milk.
• Lean meat.
• Eggs.
• Plant-based meat alternatives such as tofu and tempeh.

People who are very serious about muscle gain tend to use protein products such as bars, powders etc.

TIPS: Easy ways to increase your protein intake 

• Eat the protein first: Always fill up on the protein first before you eat carbs. For example if there is chicken on your plate finish that first before hitting the spuds.
• Snack on cheese: Snacks are a good way to get extra protein into your diet — as long as you choose healthy ones.
• Replace breakfast cereal with eggs: Many breakfast foods are low in protein, including toast, bagels, and cereals.
• Top food or snack on almonds: Almonds are a great source of protein.
• Eat lots of Greek yoghurt: Greek yogurt is a versatile, high protein food.
• Make yourself a protein shake to enjoy on the way to work: You can even add some Greek yoghurt.
• Add canned fish to your diet: Canned fish is a fantastic way to boost your protein intake.

The post Why Do We Need Protein? How Much Protein Do We Need To Build Muscle? appeared first on Fatgirlskinny.net | Slimming Recipes, Healthy Eating & Weight Loss.

Frequently Asked Questions

How can I lose weight in 7 Days at Home?

You should eat fewer calories, drink plenty of water, and exercise regularly. It's so simple! It is tempting to skip meals. This is not a good idea. You will feel hungry later, so skip meals.

You don't have to starve yourself. Remember to keep track of how many calories you're consuming and increase your intake gradually. For instance, if you usually eat 2,000 calories every day, start by increasing that number by 500 calories per day. This will mean that you will add 1,500 calories daily to your routine.

For more specific advice, you can consult numerous online resources. Google is a great search engine. Search for "how to lose fat fast" and you will find hundreds of results.

You can also visit local libraries to get more information. You will find weekly seminars with diet experts that are free and offer information on various topics relating to weight loss.

African Mango Extract: Should You Use It?

Mangoes have numerous health benefits. Mangoes are high in vitamin C, fiber and potassium. They are also rich in antioxidants, which protect against cancer-causing free radicals. They are an excellent choice for people who want to improve their health.

However, there is another benefit to eating mangoes - they taste delicious! They are easy to add to any meal.

For example, you could add fresh mango slices to salads, smoothies, oatmeal, and yogurt. You can also use frozen mango cubes to top ice cream sundaes. When baking cookies, dried mango powder can be used in place of sugar.

You can also add mango extract to your favourite recipes to get all the benefits of mango extract without compromising flavor.

This is a fact that not many people are aware of. Mango extract is made from the seeds of mangos rather than the actual fruit. This means it has the same nutrients as whole mangos but without the sweetness.

What can I do to detoxify my body

To cleanse your system, you need to consume foods high in fiber. This helps move waste products into your colon and out as stool. Whole grains, legumes, fruits, and veggies are all rich in dietary fibre.

Also, avoid alcohol and caffeine. These stimulate the nervous system, which in turn causes increased bowel movements. Supplements containing probiotics could help you replenish the beneficial bacteria in your digestive system. Probiotics are live cultures (bacteria) of healthy microorganisms that aid digestion and produce short-chain fatty acid such as butyrate.

Butyrate, an essential nutrient in intestinal health, is vital. It stimulates cell growth and provides fuel for immune cells.

Ginger tea is a good option for diarrhea. Ginger contains compounds called gingerols, which can inhibit the formation of prostaglandins. This is chemicals that are made during inflammation. Prostaglandin inhibitors reduce inflammation. Thus, ginger has been used in arthritis, menstrual cramps, nausea and indigestion.

A hot shower before bed is another way to alleviate insomnia. Hot water helps increase blood circulation to the skin. It also cools it down and relaxes muscles. This may increase sleep quality.

It doesn't mean you have to stop drinking coffee. Reduce your intake of coffee and other caffeinated beverage. Next, reduce your intake of soda, juice, alcohol. Then, stop eating one meal at the time until your total calorie intake is reduced by 20%.

Statistics

• According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. (healthline.com)
• According to a 2014 review, even prescription weight loss pills don't work as well as you might assume. (healthline.com)
• A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)
• After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)
• On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)

External Links

pubmed.ncbi.nlm.nih.gov

• Use of dietary supplements for weight loss in the United States: results of a national survey - PubMed
  
• African mango (IGOB131). A proprietary extract of Irvingia Gabonensis seeds is shown to be effective in reducing body fat and improving metabolic conditions in overweight individuals - PubMed
  

cdc.gov

• Products - Data briefs - Number 376 September 2020
  
• Centers for Disease Control and Prevention
  

onlinelibrary.wiley.com

• A novel herbal weight management formulation that is effective and tolerable - Stern, 2013 - Obesity Wiley Online Library
  
• Forskolin Use in Obese Men: Body Composition and Hormonal Adaptations
  

ods.od.nih.gov

• Ephedra - Office of Dietary Supplements
  
• Health Professional Fact Sheet: Dietary Supplements to Weight Loss
  

How To

African mango extract offers potential benefits

African Mango Extracts were traditionally used as a treatment for many health issues including cancer. These extracts are from ancient Egypt and were used to treat diabetes, stop bleeding, heal wounds, and more.

Scientists from the University of Nigeria discovered that African mango extracts were rich in compounds like tannins.

1. Cancer Treatment. Around 50% of all cases of cancer worldwide are caused or exacerbated by environmental factors. It is therefore important to find ways to prevent the spread of cancer. Numerous studies show that antioxidants found in foods such blueberries and tomatoes (as well as oranges, peas and tomatoes) can prevent cancer.
2. Antioxidants neutralize harmful substances, called "free radicals," that can cause cell damage or genetic mutations. Studies show that African mango extracts can slow down or even reverse the growth of tumors in mice. One study concluded that African Mango Extracts (cells grown in lab dishes) stopped the growth from human colon tumor cells. Another study revealed that African Mango Extract prevented the growth of prostate cancer cells (in living animals) in vivo by inhibiting their metabolism. These findings suggest that this product could potentially help treat some types of cancer.
3. Cancer Prevention. The National Institutes of Health published a recent animal study that showed African mango extracts could prevent breast cancer development. The active ingredients found in African mangoes are believed to block the production of estrogen, which is known to increase breast cancer risk.
4. Inflammation Reduction. Inflammation can be reduced by the use of chemicals from white blood cells to attack foreign tissue and cause pain and swelling. Inflammation can be caused by injury, infection, or irritation. Chronic inflammation can cause some diseases like arthritis and asthma. Research has shown that African mango extracts may reduce inflammation and the severity of many conditions.
5. Liver Function Improvement. The liver is one the most important organs of the body. It regulates digestion and detoxification as well as protein synthesis. A healthy liver also helps regulate other internal processes like water balance, sugar level, and red blood cell count. Research shows that African mango juice can stimulate the growth of liver cells injured by drugs and toxins. This could explain why many people who consume large amounts African mango juice feel less tired after meals.
6. Blood Pressure Lowering.The American Heart Association recommends that adults should try to maintain a normal blood pressure reading between 120/80 to 140/90 mm Hg. High blood pressure can cause damage to the arteries which increases the risk for strokes and heart attacks. Scientists from the University of California-Davis investigated the effects of African mango extracts on rats with high blood pressure. Their research indicated that African mango extracts significantly lowered blood pressure.
7. Bone Building The nutrients in African mango are good for bone building. Double-blind, placebo-controlled research at the University of Alabama School of Medicine found that supplementation with 500mg of vitamin D3, 2 grams of calcium daily and 3 grams of potassium citrate significantly increased bone mineral density. The amount of potassium citrate used was equivalent to consuming about 10 ounces of fresh African mango juice every day.
8. Other benefits African mango extract can improve skin health by increasing blood flow to the surface of the skin. It stimulates collagen, making the skin look smoother and younger. African mangoes are good for hair growth and help prevent premature graying. It aids weight loss by increasing fat metabolism.

https://slimbody.fun/why-do-we-need-protein-how-much-protein-do-we-need-to-build-muscle/