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Blog

03-Jul-2020
Fitness Goals
How Protein Supports Muscle-Building?

To know about the muscle-building process, find out some useful facts of protein in the body and role in muscle growth.

Protein is much more than just being an essential macronutrient. For any bodybuilder, protein is the most preferred workout partner along with the instant energy drinks. Yet the results are not as favorable as expected, as the execution of the diet plan is not efficient enough. There are certain questions that you must find answers for, such as how much protein intake is required. At what time the protein supplements should be served? 

Go through the following facts and knowledge about the changes you must adapt. 

What’s Protein?

Irrespective of whether you are a fitness enthusiast or not, protein is a macronutrient mandatory for the overall health and wellness of the body. Protein contains nitrogen, Sulphur required by the body cells. Interestingly, the human body has no scope of storage for protein, hence, it is required to be consumed on a daily basis. For all age groups, such as adults, teenagers, children, expecting mothers, senior citizens, and undeniably a must for any bodybuilders/athletes/fitness aficionado.

Guide for beginner

To know whether you are following the right protein diet, you should know about the best protein sources accessible and what type of training you must adapt to build muscles. Whether your daily routine diet is enough for the protein intake your body requires or not. All these doubts can be resolved by following details of minimum dietary allowance that a human body needs to recover muscle breakdown.

For an average adult 0.8g protein per kg of body weight is mandatory. But this proportion of protein is not suitable for a heavyweight trainer, bodybuilder, athlete, or any sports player. Anyone who follows long duration workouts needs more than double the average protein intake. The following guidelines are strongly recommended by the International Society of Sports Nutrition:

Category

Type of Workout

 

Endurance Sports

Swimming, Biking, Running, Sports athlete

1.2 to 1.4g/kg of body weight

Strength Activities

Weight lifting

1.4 to 2g/kg of body weight

Know your protein type

Remember that all proteins are not the same, they might lead to different results. To evaluate the density of protein in a specific food item, PDCAA Score (Protein Digestibility Corrected Amino Acid Score) is measured. For instance, the food with a score of 1.0 are the best protein for a human body, as it indicates the digestion and absorption ability of a particular food. The volume of amino acids in any protein food determines the quality of protein offered in the food/meal. High-quality protein food contains 9 essential amino acids, which a normal body cannot process. Therefore, you should go with the best protein foods i.e. whey, soy, and egg white with 1.0 score on PDCAAS.

What type of protein supplement do you need?

The most crucial part while evaluating protein quotient in the food is whether it is enough for the day or not, if not, what protein supplements should be consumed? This problem magnifies if you gave a fast-metabolic rate, less appetite. In such a case, you are suggested to have high-quality dairy protein like Whey, which offers protein per serving with no carbs or fats. This is strictly for high metabolism, otherwise, protein foods with a score of less than 1.0 can also be added into the diet plan.

For those who follow physical training on a regular basis, it's essential to fuse a sufficient amount of protein deposits in the body for muscle recovery and growth. For example, in a one-hour workout session, a high-digestive protein shake/ supplement is suggested, which supplies amino acids and stimulates muscle strength. Health supplements like Whey protein are the fastest to digest, which indicates that they can potentially increase protein synthesis and enhance fat loss. Please note that proteins are not directly responsible for the fat loss, rather they add to the volume of muscles. When muscle starts to grow, gradually the fat starts to burn. Hence, with expert physical training, you get to achieve the sculpted avatar you were waiting to be in. Quite convincingly, Whey Protein is the most reliable to burn fat and gain muscles for both beginners and experts.

Intake time of protein

To keep up a balance between muscle repair, growth and nitrogen level in the body, the protein intake has to be in moderate quantity to ensure that. Make sure you take the protein supplement during different times of workout, mentioned as below:

Pre-workout: before 30 minutes from a workout, you should eat food with enough protein nutrients (refer PDCAAS)

Post Workout: The most critical time to instill energy in your body and revitalize the organs. Make sure you add the necessary amount of protein components in the diet.

Between meals: To keep your insulin level stable, you can add mini-meals in the diet. This also prevents craving to eat during unsuitable day-time.

Before sleep: To support the scope of muscle recovery, you are suggested to eat nutrients that increases metabolism of the body.

When you are aware about the optimum protein intake during and after the workout, the results are more likely to be favorable in terms of sustainability and growth of muscles.