Source: News18.com
Image credit: Unsplash
Image credit: Unsplash
Protein is a vital nutrient that plays a crucial role in building and repairing muscles. Whether you’re an athlete looking to gain muscle mass or just someone who wants to get stronger
Image credit: Unsplash
A crucial macronutrient for the development and maintenance of muscles is protein. Your muscle fibres breakdown during exercise, and protein aids in their repair and rebuilding, leading to muscle growth.
Image credit: Unsplash
Proteins are appropriately referred to as “bodybuilding food” because they are an essential macronutrient for the maintenance and repair of muscular tissue.
Image credit: Unsplash
They are required to create compounds such as enzymes, hormones, and neurotransmitters, as well as the muscles, tendons, organs, and skin.
Image credit: Unsplash
On average, an adult should consume 0.8 grams of protein per kilogram weight per day. However, the advised protein consumption can range from 1.2 to 2.2 grams per kilogram of body weight for athletes seeking to build muscle.
Image credit: Unsplash
If you are trying to gain muscle mass and strength, you should consume at least 2 grams of protein per kg of body weight. “This is the case because when you follow a rigorous exercise regimen, your tissues tend to deteriorate often.
Image credit: Unsplash
Consuming protein immediately after exercise can help to maximize muscle protein synthesis, the process by which muscles grow and repair. Aim to consume protein within 30 minutes to an hour after exercise.
Image credit: Unsplash
It’s important to remember that taking too much protein won’t always result in muscle hypertrophy. A specific amount of protein can only be used by the body at once, and any extra protein is either turned into energy or stored as fat.
Image credit: Unsplash
Lean meats, poultry, fish, eggs, dairy goods, legumes, and nuts are all excellent sources of protein. To make sure you’re getting all the necessary amino acids needed for muscle growth, it’s crucial to include a range of protein sources in your diet.
Image credit: Unsplash
A person can consume both animal and plant-based protein sources to achieve their daily protein requirements. Sources of plant-based protein include beans, peas, almonds, lentils, seeds, and soy-based foods.