POST TYPE: PRO TIPS
 Affiliate Disclosure: This post contains affiliate links. As an Amazon Associate, we may earn commissions from qualifying purchases.
Proteins
Along with water, proteins are the most important substances in the body. They are the most important factor in the growth and development of all body tissues. They are the main source of substances for building muscles, blood, skin, hair, nails, and internal organs, including the heart and brain. Parts of each cell. They are the basis of life.
Proteins are made of amino acids, which are the building blocks of all our cells. Imagine you are building a house and you need bricks, in this case, the proteins in our body are the building material. Proteins in our body build bones, muscles, tendons, organs, hair, skin, and all other parts of the body.
Amino acids are the building blocks of proteins and there are twenty different amino acids. Depending on the sequence of connections, they perform a specific job and a specific function in our body. We get it through the food we eat, also amino acids are produced in our body. But not all amino acids, are those that the body can produce on its own and those that it cannot produce, so they must be obtained from food. They are called essential.
Essential amino acids are found in meat, fish, eggs, and other foods of animal origin. There are much fewer of them in food of plant origin, but if grains and legumes are consumed daily in sufficient quantities, there is no possibility of their deficiency in the body.
Daily Protein Needs for Muscle Growth
We meet our protein needs with high-quality, varied food that we eat every day. Researchers say the current recommended protein intake for adults is 0.8 grams of protein per kilogram of body weight. This is the minimum for people who do not engage in significant activities. Recent research shows that individuals trying to build muscle need much more protein.
Another meta-analysis published in the journal Sports Medicine says that for optimal effects on muscle strength, a higher protein intake of about 1.5 g per kg of body weight per day is needed, of course in combination with resistance training.
It is difficult to give exact information due to different research results, but it seems that the optimal amount of protein for building muscle is between 1.2 and 1.6 g per kg of body weight.
You should also be careful about excessive intake, as most research suggests that consuming more than 2 g of protein per kg of body weight per day can cause health problems over time. Logically, you should have a measure of everything and not exaggerate anything in life. We can, practically, get poisoned if we drink an enormous amount of water at once. So, take care.
Strength training for a long period will increase muscle mass and stimulate muscle growth. Of course, it does not come suddenly and it is not good to speed up the natural growth process, as we wrote in the previous post Tips to start a fitness life.
Muscles are built slowly while simultaneously strengthening the bones and joints, as well as the nervous system. This has to happen and build up over the years.
By dosing sufficient amounts of proteins, we accelerate the increase in muscle mass. It is therefore recommended that those involved in strength training consume easily digestible whey proteins after training. I take protein supplements daily for better muscle growth. When I was doing weight training, I would drink my protein shake for half an hour or an hour after the workout.
Protein Calculator
You can use our simple Workout Protein Calculator and get estimated daily protein requirements based on your training goals by entering data into the calculator.
Protein Supplements
To make it easier for you to choose, we have presented some types of whey protein available in different sizes in our Workshop section. These are proven and high-quality products that I and my colleagues have used for years. Feel free to explore more about whey proteins and get them for muscle growth.
Lately, I've been doing heavy physical work, so I'm taking a break from the gym, but I'm eating breakfast in which I put hemp protein, which I tried and I liked it. It is ideal for vegetarians and vegans as well. Compared to whey protein, there is less protein but it is rich in enzymes, vitamins, and minerals. I recommend it to all people daily.
Hemp protein powder is made by grinding pressed hemp seeds into a fine powder.
It is easily digestible even for people with different intolerances or for those who like raw food. We recommend you take a look at this Hemp Protein Powder (affiliate link). In short, a very healthy and nutritious superfood.
There are many types of protein supplements, but we have mentioned only the well-known and tested ones. We will mention some other sources of protein in future articles, of course.
I must point out that nutritional supplements are only supplements as the name suggests and you should consume food daily that should be varied and balanced, rich in proteins.
We learned that proteins are fundamental and the body needs them. 🙂
This post is for informational and educational purposes only. This post should not be taken as medical advice or used as a substitute for such. You should always speak with your nutritionist before implementing this information. Thank you!
👉 If you know someone who wants to be more active but is unsure where to start, is struggling with motivation, or is just curious about healthy living facts, share this with them. Let's inspire each other!
📧 You can also subscribe to stay updated on upcoming blog posts and valuable tips.
留言