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Protein is the body’s building block made up of components called amino acids that are attached to each other in a chain form (peptide bonds). It performs several important functions, including acting as a catalyst for various metabolic processes, including maintaining fluid and pH balance, cell division, energy enhancement, growth and recovery of muscles and tissues, boosting immunity, and digestion and absorption of food.
Types of proteins and their role:
1. Antibodies:
These are the protein components present in the immune system, which defend and protect the body from antigens and foreign particles (viruses and bacteria) that may cause illnesses and infections.
2. Enzymes:
These are made from proteins and act as biological catalysts. Enzymes are necessary for completing the chemical reactions in the body which support life for example, digestive enzymes help break down food.
3. Contractile proteins:
These are responsible for contractile processes like contraction of muscle fibres and are composed of thin filaments (Troponin, actin, tropomyosin and complex) and thick filaments (titan and myosin).
4. Hormones:
These are the protein components released by the endocrine glands and act as the body’s chemical messenger. Hormones also regulate insulin-like growth factor (IGF-1), which plays a role in muscle building, and hormones responsible for growth and development such as human growth hormone.
5. Transportation:
Transport protein helps carry biologically active molecules in the plasma across the cell membrane. For example protein transporter helps regulate the sodium-potassium pump to balance body fluids.
6. Storage:
Amino acids are stored by storage proteins till the body is ready to utilise them. For example, iron is stored by a protein called ferritin.
Importance of protein in muscle building
Protein is one of the most important macronutrients required by the human body and is vital for muscle growth and development. Consuming protein for muscle growth ensures that your body has the fuel it needs to recover torn muscles and tissue fibres after exercise.
1. Improves Strength:
Consuming adequate amounts of protein helps enhance muscle strength. Protein promotes muscle recovery and growth and ensures that muscles are not only building but also getting stronger, which leads to improved performance in strength-based activities such as powerlifting and bodybuilding.
2. Lean muscle mass preservation:
Adequate protein consumption promotes lean muscle fibre synthesis and allows greater lean muscle mass preservation, which also limits age-associated muscle loss.
3. Muscle Repair and Recovery:
Protein is vital for repairing damaged muscle tissues, helping muscles recover and lowering muscle soreness. It helps muscles grow stronger for maximum outcomes, especially after activities like resistance training where muscles undergo severe damage.
4. Muscle Protein Synthesis (MPS):
MPS is the fundamental process by which protein helps in forming muscle fibres in the body. This is the mechanism through which muscles increase in size as well as strength. Skeletal muscle mass is also regulated by MPS which supports locomotion.
5. Weight Management:
High-protein diets are known to improve satiety and help regulate appetite leading to reduced cravings and hunger. Consuming adequate amounts of protein and regular exercise may help manage weight with better body composition.
6. Prevention of Muscle Breakdown:
During periods of calorie deficit, illness or intense exercise, the body might break down muscle tissue. Adequate protein intake prevents muscle protein catabolism, helps preserve lean muscle mass and maintains a positive net muscle protein balance.
How Much Protein Do You Need to Build Muscle?
The right amount of protein for muscle growth is determined by an individual’s activity levels, body weight and lifestyle and plays a key role in increasing muscle mass to improve performance.
- The present recommended dietary allowance (RDA) of protein for an adult (leading a sedentary lifestyle) is 0.8 grams (g) of protein per kilogram (kg) of body weight. However, studies suggest individuals trying to build muscle need more than this.
- To increase muscle mass in combination with lifting weights regularly or training for a running or cycling competition, one can consume approximately 1.2-2 grams of protein per kilogram of body weight per day to build and preserve muscle.
Best Sources of Protein for Building Muscle
A consistent high-protein diet is required for muscle gain. It also supports faster recovery. Listed below are some of the most essential animal and plant-based protein sources coupled with Steadfast Nutrition’s best whey protein to build muscle, accelerate your fitness goals, propel you towards a healthy lifestyle and fulfil your dietary needs.
1. Plant sources:
Greek yogurt, cheese, milk, edamame, quinoa, chickpeas, tofu, brown rice, seeds, peanuts, walnuts, buckwheat, lentils, beans, almonds, high-protein cereals, soy milk, tofu, and pulses.
2. Animal sources:
Eggs, chicken, turkey, salmon, tuna, jerky, lean beef, lobster, crabmeat, shrimp, lean pork.
3. Supplements:
Steadfast Nutrition’s recovery range offers a wide range of protein options for everyone interested in maximising muscle hypertrophy and enhancing performance. Steadfast Nutrition’s Whey Protein is a must-have supplement and the best whey protein to build muscle after an intense workout for athletes as well as fitness enthusiasts. It provides 24 g of high-quality whey protein concentrate, which also supports instant recovery of muscles and tissue fibres for optimal results. Besides Whey Protein, Steadfast Nutrition also offers 11 other unique protein formulations to meet the varied needs of individuals.
Who Needs More Protein?
Protein requirement by age group:
- Infants: 8-10 g (gram) per day
- Pre-schoolers and middle schoolers: 16-25 g per day
- Teenage females: 46 g per day
- Teenage males: 50 g per day
- Adult females: 46 g per day
- Pregnant women: 55 g per day
- Lactating women: 59-63 g per day
- Adult males: 54 g per day
- Endurance training athletes: 1.2-1.4 g per kg of body weight. This is the minimum requirement of protein to build muscle along with a high-protein diet for muscle gain that an endurance athlete requires for optimal results.
- Strength training athletes: 1.5- 2 g per kg of body weight. Strength training athletes such as powerlifters and bodybuilders, who are trying to maximise their performance, use protein to build muscle and expedite muscle recovery. Thus, they require more protein than people with a minimally active lifestyle.
Although it is a common myth that only bodybuilders can take protein supplements to look bulky and muscular, with more awareness through various social media platforms about the importance of incorporating protein in our lives, everyone is understanding the importance of this vital nutrient for fitness and overall well-being. The widespread myth is getting busted and people are realising that protein is not just for fitness enthusiasts and gym goers but for everyone looking to fulfil daily protein requirements, manage weight, preserve muscle mass and lead a balanced and healthy lifestyle.
How much protein is too much?
Protein intake should be divided adequately throughout the day. Taking high amounts of protein in hopes of visibly faster results may hamper your health and put you at a higher risk of diseases such as kidney damage, bone loss, liver problems, diarrhoea and dehydration. In case of any such adverse effects it is recommended to consult a professional health care provider instantly.
Conclusion
In conclusion, the importance of protein intake for muscle gain as the cornerstone for muscle hypertrophy cannot be overstated. Studies and scientific research invariably indicate that protein provides the essential amino acids needed for muscle repair and growth, activating key pathways for muscle protein synthesis. Moreover, the timing and quality of protein are just as vital. Ensuring an optimal protein intake for muscle gain allows the body to efficiently rebuild muscle fibres and foster an anabolic environment maximising muscle recovery and mitigating the catabolic effects of intense resistance or cardio-vascular exercise. Thus, incorporating a well-balanced diet with protein-rich sources through both natural sources and protein supplements can build the foundation of your muscle-building journey for sustained progress and optimal results.