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?
| 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
Which natural product is the best for weight loss
It is best to eat less and exercise regularly in order to lose weight. You can't achieve your weight loss goals by exercising only. This is because food plays a vital role in our bodies functioning properly. This means that if we eat too much, we are more likely to gain weight. In contrast, eating enough food could lead to weight loss.
When selecting the best foods to help you lose weight, it is essential that you select foods with high nutritional value and low calories. These include fruits, vegetables and whole grains as well as lean meats, fish and nuts.
Can I eat carbs when following the Ketogenic Food Plan?
Yes, you can still eat carbohydrates while on a Ketogenic Diet. Keep them to a minimum. Instead, eat high fiber veggies such as broccoli and cauliflower, cabbage, Brussels Sprouts, kale. These will fill you up without adding unnecessary calories.
Be sure to eat plenty avocados, nuts and seeds, as well as olive oil and coconut oil. These foods are high-in saturated fats which are essential for ketosis.
Are smoothies the best way to lose weight?
Smoothies are full of nutrients, fiber, and vitamins that help you stay healthy and slim.
They are also low in calories, and contain very little fat. These are great for breakfast, lunch and afternoon snacks. They are great for any meal, but the best flavor comes from fresh from your blender.
Smoothies are easy and quick to make. You just need to add fruit, milk, ice, and water. Add nuts, seeds, flaxseed or any other flavor you desire. You can make your own smoothies. This diet can be tried by anyone who has a smoothiemaker.
Your body may begin to burn more calories quickly than you might expect. If you have the right ingredients, you may see results as soon as 4 weeks.
Here are the top natural food products for weight loss. Here are the top-rated Amazon natural weight loss products.
What is an African mango?
British explorers initially discovered the fruit on an expedition into Africa. It has been grown for centuries throughout South America. However, due to climate change as well as deforestation, its current production is in decline.
The African Mango Project will reverse this decline by promoting sustainable ways to grow fruit in East Africa.
They are also working toward creating local jobs, and improving the livelihoods in communities around plantations.
Their goal is to have the first commercial crop ready for harvest within 5 years.
Statistics
- 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)
- According to a 2014 review, even prescription weight loss pills don't work as well as you might assume. (healthline.com)
- Nature's Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry - 40% Polysaccharides - 60 Vegetable Capsules (amazon.com)
- On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (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)
External Links
onlinelibrary.wiley.com
- A novel herbal formula for weight management: Efficacy, tolerability and effectiveness - Stern – 2013 - Obesity Wiley Online Library
- Forskolin Use in Obese Men: Body Composition and Hormonal Adaptations
cdc.gov
pubmed.ncbi.nlm.nih.gov
- A national survey of Americans' use of dietary supplements to lose weight - PubMed
- African mango (IGOB131): a proprietary seed extract of Irvingia gabonensis is found to be effective in reducing body weight and improving metabolic parameters in overweight humans - PubMed
ods.od.nih.gov
- Ephedra: Office of Dietary supplements
- Dietary Supplements for Weight Loss - Health Professional Fact Sheet
How To
Goji Berries: Health Benefits and Side Effects
Goji berries are one of the oldest cultivated fruits in China. They are also known as wolfberries and Chinese plums. They are native to Asia and can be found growing wild all over Asia. The Tibetan word gom means "to increase" and the name "goji" is derived from it. They are known in Japan as Kuzuimaki.
In ancient Chinese literature, the goji berry was first mentioned around 300 BC. Goji berries were used primarily to provide food. However, they also had medicinal properties. Goji berries contain high levels of antioxidants, vitamins and minerals, fiber, amino acid, polysaccharides, enzymes, and other nutrients. They are rich in anthocyanins. Goji Berries are good for your health because of their anti-aging benefits, immune system support and antioxidant protection, heart disease management, memory improvements, weight loss aids, healthy skin, and diabetes management.
Goji berries are often referred to superfoods due to their nutritional value. This fruit is rich in vitamins C, beta-carotene (vitamin A6), calcium, iron and magnesium. It also contains significant amounts vitamin B6 and choline. Because of their similar taste and texture, goji berries can be compared with blueberries. Both blueberries and gojiberries are rich in ellagic acid which is a powerful cancer-fighting chemical that can be found in plants, particularly nuts and seeds.
Goji berries have been shown to reduce inflammation, increase blood flow, promote cardiovascular health and protect against certain types of cancers.
Goji berries are known to reduce cholesterol and triglyceride levels, while also increasing HDL (good cholesterol) levels. Goji berries have been shown to lower blood pressure and lower the risk of developing heart disease.
One study showed that goji berries could help fight Alzheimer's disease. Another study shows that goji berries might help relieve symptoms of depression. Goji berries can be used to treat insomnia.
Goji berries can also help maintain a healthy bodyweight. Research has shown that regular consumption of goji berries can increase your metabolism. Consuming them daily can make you feel fuller for longer.
Goji berries are very nutritious and many people add them into smoothies, juices, and other desserts. You can even eat them plain as a snack!
Gojiberries can cause stomach problems, nausea, vomiting or dizziness. Goji berries shouldn't be eaten by pregnant women.
Consuming gojiberries in excess can cause serious side effects, especially for elderly people, children, and those with low immune systems. Stop consuming gojiberries immediately if you have any side effects.
No comments:
Post a Comment