Protein, protein and more protein, that’s what most of the gym lovers keep chanting throughout the day. Our eyes are like protein hunters, making us see only two kinds of foods: protein and non-protein. Have you ever asked yourself what protein actually does to your body? Or apparently why is it considered to be so important in muscle building? Chances are that you have no idea about your favorite muscle building nutrient.
What is Protein?
Basically protein is an essential nutrient which is responsible for forming the structural component of the body tissues. It helps our body in a range of biological processes such as making enzymes as well as antibodies used to fight infections, forming DNA, regulation of cells and tissues which are the building block to life. Apart from water, protein is present in our body in the highest quality. Similarly, it makes up our hair, flesh, fingernails, blood and also tissues.
Proteins also consist of amino acids, “And what are amino acids?” Building blocks of protein. Generally there are 20 types of amino acids and an even larger quantity of protein types. Okay, let me break it down for you. Consider these different types of amino acids as bricks. These bricks are used to build a house which in our case is proteins. Now, the type of house that will be built depends on the sequence or the way in which these different bricks (amino acids) are arranged. Now you are getting it better, aren’t you?
Why Is Protein So Important In Muscle Building?
Building huge block of muscles is the main task of muscles. During an intense work out, our muscles tear reason being the increased strain they are subjected to. Now, this is where the work of protein comes in. These torn muscles cannot recover by their own therefore it is the works of proteins to repair them and speed up the process of healing. Once our broken muscles are perfectly knit together, they come out as larger and stronger, giving us the gain we desire. Apart from muscle repair, two additional types of proteins, actin and myosin, are also involved in contraction and movement of muscles. For this reason, there is no doubt as o the importance of protein in growth and maintenance of muscles.
How Much Protein to Consume?
If you are working out regularly, it is required that you should consume around 1.5 to 2 grams of protein per kg body weight daily. Suppose say you weigh 80 kg, then your daily protein intake to fuel the growth of muscles should range somewhere around 120 gm of protein daily.
Unlike fats and carbohydrates, protein is stored in our bodies. Thus, the body does not have any storage where it can seek protein whenever it needs to. It is therefore advisable that you take around 5 to 6 small meals a day, with a good protein content in order to keep your body constantly supplied with this essential nutrient.
The Best Protein Sources
Proteins are mainly classified on the basis of their Biological Value (BV), which is generally a scale of measurement to determine what level of percentage of a protein source gets utilized by the body. In other words, it means how fast and efficient can the body use a particular protein source. Generally, the highest BV of food item is 100 percent. Some of the natural sources of protein include whole eggs, chicken/turkey, fish, cow milk, brown/white rice, peanuts, whole meat, soy beans, whole grain wheat, white potato and corn. Whey protein is considered the best drink to have after a workout for the simple reason that it gets absorbed quickly in our body thus giving our muscles a very quick recovery. So, if you yearn for well built muscles, you must pay keen attention to the amount of protein you consume.
If you are looking forward to build huge muscles, you should include a substantial amount of protein in your diet. Having a high protein diet, which is advisable, will help your body to absorb the essential amino acids responsible for repairing and rebuilding damaged muscle fibers that result from intense workouts. Eat clean, train dirty and always be sure to give your body the protein it needs and the end results wonderful!