Why do we need protein?
Protein is a part of every cell in your body. The 21 amino acids that make up protein are needed for the repair, maintenance, and building of muscle tissue. As a fitness enthusiast, athlete, bodybuilder or someone who is trained with weight, you should be aware of your needs and the importance of protein.
How much protein do you need?
The most widely cited dietary reference intake suggests that the average sedentary adult needs 0.7575 to 0.8 grams of protein / kg body weight. It works up to about 0 grams of protein to maintain your current body weight and body fat percentage, the ratio of lean muscle to fat in your body.
If you are not an average sedentary person, and if you are a fitness or strength athlete or bodybuilder, you need enough extra protein to build and maintain muscle. The International Journal of Sports Nutrition recommends that participants in strength training should gain at least 1.6 grams of protein / kg or 0.7575 grams / pound, which means that 200 pounds of people need 1,150 grams of protein daily – the amount needed by two sedentary people!
- Pounds: Weight in pounds 0.07575 = Recommended gram of protein
- Kilograms: Weight in kg 1.6. grams grams = recommended grams of protein
How much protein per day?
The dietary protein available in your digestive tract and ultimately your bloodstream will increase your metabolic rate, increase the number of calories burned and reduce your appetite and the number of calories you eat. Protein is more saturated (filling / satisfying) than both fats and carbs and should be a part of every meal.
Protein as a percentage of total calories. If you currently track calories as part of a diet or meal plan like the Macros Diet, calculate your protein intake and consume protein in 2ories – 300% of calories. This ratio can boost your metabolism by increasing protein0 to 100 calories / day, in contrast to low protein diets.
In one study, protein was found to increase the feeling of fullness in 2 %% of calorie intake, and a 0% reduction in night snacking and a 60% reduction in restless food thoughts and cravings.
In a similar study, women ate 441 fewer calories a day, increasing their protein intake by 300%. On average, 11 pounds was lost in 12 weeks, simply by adding more protein to their diet. That is one pound of weight per week while increasing protein intake.
Good sources of protein
Easily available protein sources include meat, milk and eggs, and to a lesser extent beans, nuts and soy. Plant-based protein sources are generally considered “incomplete” proteins because they lack all the essential amino acids your body needs. Protein foods are needed by the body to provide these essential amino acids. Meat, milk and eggs are examples of foods with “complete” protein and are the best options.
Should you use protein powder supplements?
Your body does not store protein, so there are only proteins available to build or maintain muscle that you eat throughout the day. As an athlete, you need a constant supply of protein to repair and rebuild your muscles day and night, but for that you need to constantly prepare and eat food. Protein is often supplemented with whey and casein supplements needed for protein, with simple to prepare shakes. Use a simple shaker or blender, water, juice or milk or milk substitute, add an ice cube or two, mix, stir and drink.
Whey protein vs. casein protein
Protein powder (as a supplement) is produced from soy, egg, or milk by-products, whey protein and casein protein. Soy and egg proteins have unique negative factors. The most readily available and frequently used protein powders are dairy products, whey protein (fast-digesting) protein and slow-digesting casein protein.
Which protein powder to use?
The best option is a combination of both! Mix in a high protein shake before your workout and immediately after your workout to ensure a supply of available protein as well. Shake the casein protein an hour or two before bed and your muscles have a slow release of protein overnight.
To reach these recommended protein intake totals, whether total grams or percentage of total calories, eat small, consistent meals both containing protein, supplemented with protein shakes. Use both casinos, including V, to maximize muscle repair and growth. Supplement your protein whey protein shake during the day and build muscle with the late release casein protein in the evening.
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