POST TYPE: PRO TIPS
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Along with water, proteins are the most essential substances in the body. They are the most crucial factor in the growth and development of all body tissues. They are the primary 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, the building blocks of all our cells. Imagine you are building a house and need bricks. In this case, the proteins in our body are the building material. Proteins build bones, muscles, tendons, organs, hair, skin, and other body parts.
The best feeling in the world is a hard workout, a shower, and a protein shake.
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 function in our body. We get it through our food, and amino acids are produced in our body. However, not all amino acids are those the body can make independently, and those it cannot create 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 fewer of them in food of plant origin, but if grains and legumes are consumed daily in sufficient quantities, their deficiency in the body is not possible.
Daily Protein Needs for Muscle Growth
We should 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, combined with resistance training, a higher protein intake of about 1.5 g per kg of body weight per day is necessary for optimal muscle strength effects.
It is difficult to provide exact information due to different research results, but 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 get poisoned if we drink enormous amounts of water at once. So, take care.
Strength training for an extended period will increase muscle mass and stimulate muscle growth. Of course, this does not happen suddenly, and as we wrote in the previous post, Tips to Start a Fitness Life, speeding up the natural growth process is not good. Muscles are built while strengthening the bones, joints, and nervous system. This process must happen over time.
Consuming sufficient amounts of proteins accelerates muscle mass growth. Therefore, it is recommended that those involved in strength training consume easily digestible whey proteins after training. I take protein supplements daily for better muscle growth. When doing weight training, I drink my protein shake for half an hour or an hour after the workout.
Protein Calculator
Our simple Workout Protein Calculator allows you to enter data to estimate daily protein requirements based on your training goals. Your optimal daily protein intake depends on your weight, goal, and level of physical activity. Get estimated daily protein requirements based on your training goals and expert advice to help you unlock more from your training.
Protein Supplements
In our Workshop section, we have presented some types of whey protein available in different sizes to help you choose. My colleagues and I have used these proven, high-quality products for years. Feel free to explore whey proteins for muscle growth.
I've been doing heavy physical work lately, so I'm taking a break from the gym. However, I'm eating breakfast, and I've added hemp protein. I tried it, and I liked it. Hemp protein is ideal for vegetarians and vegans as well. It has less protein than whey protein but is rich in enzymes, vitamins, and minerals.
Hemp protein powder is grinding pressed hemp seeds into a fine powder. It is easily digestible, even for people with different intolerances or those who like raw food. We recommend you look at this Hemp Protein Powder (advertising link). In short, it is a very healthy and nutritious superfood.
There are many types of protein supplements, but we have mentioned only the well-known and tested ones. Of course, we will mention some other protein sources in future articles.
As the name suggests, nutritional supplements are only supplements. You should consume varied, balanced, protein-rich food daily. 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!
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