Proteins play a critical role in our body. Proteins help build muscles, tendons, organs, skin, and different molecules that perform essential functions. Proteins are, therefore, the building blocks of our body.
Proteins are very filling and help curb appetite, thus preventing weight gain while providing energy.
Muscles mainly comprise of protein. They frequently break down and rebuild, just like most other body tissues. Protein synthesis helps muscles grow. During exercise, small micro-tears occur in the muscles at the cellular level. Micro-tears result in increased blood flow to that area. Accompanying the blood flow are the components required for muscle repair through protein synthesis.
Muscle growth happens in the presence of exercise-induced micro tears, naturally occurring hormones like testosterone and dietary protein. Protein synthesis doesn’t build new muscle but increases the size of existing muscles. A right muscle balance means the number of muscles built should be more than that which are broken.
How much protein should one consume?
The recommended dietary allowance (RDA) for protein is .8g of protein per kg or .36 times your pounds. However, this is the minimum required protein. You may need more protein for a healthy body. The recommended quantity of protein varies in different studies from 1.6 g per kg to 2. 2 g per kg. There are many variables on which the amount of protein to be consumed depends:
- Exercise: A person who exercises more needs more protein than a sedentary person.
- Actual protein content: Do you know that only a small portion of the protein you eat converts into muscle or body tissue? For instance, 100 g of steak provides a mere 25 g of protein. A large egg provides 6 g of protein.
- Quality and quantity: The quality of protein is the key since certain proteins do not turn into body tissue at any significant level. A high-quality protein like Dymatize whey protein will quickly convert into muscle. If you keep the protein quality high, the need for protein won’t be as high. Taking essential amino acids and your protein can take converting protein into a muscle to the next level. Dymatize’s exclusive Elite formula provides the essential and non-essential amino acids. It contains very high levels of anti-catabolic branched-chain amino acids. It contains whey protein concentrate, whey protein isolate, and whey peptides to support rigorous fitness goals. Each serving of Elite 100% Whey Protein is packed with 25g of high-quality, fast-digesting, and absorbing whey protein. So, adding a high-quality whey protein like Dymatize whey protein ensures that you needn’t to consume excess protein.
One can’t arrive at a fixed quantity of protein to be consumed, given the various factors that influence it. You may have to play around with the amount of protein you eat to determine if you’re getting the right amount. Exercise is essential for a fit and flexible body. However, a good diet with the right amount of protein plays a significant role in losing weight while gaining muscle.
Healthy does NOT mean starving yourself EVER. Healthy means eating the right food in the right amount”. – Karen Salmansohn