Strength training is essential for muscle growth, but consuming an adequate quantity of protein is also vital to this process. There has been a never-ending stream of research and discussion regarding the optimal protein intake for maximizing muscle growth. In this issue of Honest Nutrition, we examine the most recent findings from research investigating the role of protein in the formation of muscle and the recommended daily intake of protein. Does protein provide energy? Get the details below.
In every cell and tissue of the organism, protein is detectable. The ability of protein to aid in the maintenance and repair of muscle tissue makes it particularly essential for muscle growth. A lower protein intake than the body requires has been associated with a decrease in muscle mass. In contrast, increasing protein intake above the RDA in conjunction with resistance training may aid in increasing strength and lean body mass.
Why is protein so essential to the muscle-building process?
Amino acids are the fundamental components of proteins, which serve as the building elements of cells and tissues in the body. Twenty distinct amino acids can combine to form proteins.
While the human body can produce some of these substances, it cannot produce others. Essential amino acids are the nine amino acids that are required for survival but cannot be produced by the organism. These can only be obtained through dietary consumption.
Protein is digested and broken down into amino acids when consumed. Amino acids are involved in numerous bodily processes, including the growth and repair of tissues, the function of the immune system, and the production of energy.
Where can I locate the best protein sources?
Consuming protein-rich animal and plant-based foods can help a person meet their daily protein requirements.
Examples of sources of animal-derived protein include:
- Low-fat meats, including beef, pork, and lamb
- The eggs laid by poultry
- Fish and additional marine staples
- Products derived from dairy cattle
- Protein powders composed of whey.
The following are examples of protein-rich plant foods:
- The nuts Lentils with Peas
- The kernels
- Products derived from soy
- Vegetable-based protein supplements.
Some nutritionists believe that sources of protein derived from animals are preferable to sources of protein derived from plants for increasing muscle mass. This is because they contain sufficient quantities of all of the essential amino acids required by the body. They are also easy for the body to digest.
Some plant-based proteins are more difficult to metabolize and less bioavailable than others. Moreover, the amino acid compositions of these substances differ. Those who choose to consume a plant-based diet can easily increase their protein consumption by consuming a broader variety of foods and consuming more protein overall.
By combining foods such as grains and legumes, hummus and pita bread, or peanut butter on whole wheat bread, people who consume a plant-based diet can obtain all of the essential amino acids.
Soy is a notable exception to this rule, as it is not only simple to digest but also has a high bioavailability and a balanced amino acid profile.
How much protein constitutes an inordinate amount?
According to the majority of medical professionals, healthy individuals can consume up to 2 grams of protein per kilogram of body weight on a daily basis without the risk of developing negative side effects. On the other hand, certain populations may be able to tolerate up to 3.5 g per kg of body weight. This is illustrated by athletes who are fit and robust.
