Protein is an important part of any healthy and balanced diet. It’s 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 cells.
Foods rich in protein include chicken, fish, lean red meat, eggs, beans, dairy products such as milk, yoghurts and cheeses. An additional option for providing a high-quality protein is a protein supplement. To maintain a healthy body, protein should be included in all meals. "Protein" contains amino acids that are used by the body for muscle growth. Protein helps the body maintain proper muscle mass.
Segmental linear regression between relative total protein intake (g/kg body mass/day) and the change in fat-free mass (ΔFFM) measured by dual energy X-ray absorptiometry. Each circle represents a single group from a study. Dashed arrow indicates the break point=1.62 g protein/kg/day, p=0.079. Solid arrow indicates 95% CI, (1.03 to 2.20). Source: https://bjsm.bmj.com/content/52/6/376
Athletes, bodybuilders, and fitness enthusiasts should consume more protein so that the body gets 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 workout, so to get the most out of your training, remember to include protein in your meals before and after your workouts.
How does that happen?
Protein acids and amino acids start repairing muscle tissue that has been damaged during training, making them stronger and able to meet the demands of their next training session. This process is called protein synthesis. The proteins contained in the cells are repaired and replaced so that they can handle the higher load that they carry. The important thing to remember is for the workout to be effective, to contain new stimuli, and higher loads that will trigger protein synthesis in the body.
Whether it is a workout in a gym, on a treadmill or in another sports environment, it’s important that all aspects of the diet are implemented. 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?
University of Kent researchers tested three different groups of people. The first group ate a small amount of protein, which was just 0.9 grams 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 sedentary and endurance athletes.
The results showed that the participants of the first group, with a small amount of protein, did not eat enough of it to trigger protein synthesis. In group two, studies have shown that 1.4 grams is sufficient to activate protein synthesis. In the third group (2.4 g), the results showed that although participants had increased protein intake, this did not significantly increase the protein synthesis compared to the second group.
According to the results, using 1.4 grams of protein per kilogram of body weight will provide enough protein for protein synthesis. More protein does not significantly increase synthesis, although it provides much more amino acids needed for regenerative and anti-catabolic processes in muscles.
If we are having trouble delivering the right amount of protein in the diet, we should be able to help by taking the protein supplement. This will allow us to protect and regenerate our muscles.