In this article you will learn about: What is protein? How much protein per day is needed Types of protein powder Benefits of Protein
What is Protein?Protein is one of the macronutrients our body needs to grow, repair cells, and work properly. It is a molecule made up of amino acids, and there are around 20 amino acids that a human body needs for growth and metabolism. The absence of amino acids will weaken the tissue’s ability to grow, repair, and maintain. Protein is present in a wide range of foods, and you must get enough protein in your diet daily because apart from growth and repair, it can also help to lose weight and prevent weight gain. There are a lot of studies on protein intake for an individual trying to build muscle, and there is a lot of debate about the right amount of protein needed for muscle building. To help you out, we’ve created a quick guide to learn more about: the different types of protein available on the market and the right amount of protein your body needs to achieve optimal results.
How much protein per day ?The balanced amount of protein you need daily varies depending on age, weight, height, gender, and activity levels. However, everyone needs to consume 10-35% of their daily calorie intake from protein. If your intake is 2000 calories per day, then 200-700 calories should come from protein. The recommended protein intake for an average individual is 0.8 grams of protein per kilogram or 0.35 grams of protein per pound of body weight per day to meet the nutritional requirement. Individuals involved in resistance training require a higher protein intake to maximize the anabolic effects of protein to increase muscle mass. The daily dietary protein intake for an individual involved in resistance training to build muscle mass or for maintaining muscle mass is 1.6-2.2 grams for every kilogram of body weight per day or 0.73g-1 grams per pound of body weight per day and consuming anything more than this likely offers no further benefits.
Types of Protein Powder
- Whey protein
- Casein Protein
- Plant Protein
To end with, here are a few main benefits of dietary protein while exercising:*Protein helps promote muscle growth, synthesize hormones, repair the damaged cells and tissue & many other different metabolic activities. *Protein helps reduce cravings and unnecessary late-night munching, which is one of the main contributors to deteriorating health. *Protein helps maintain lean body mass, which reduces the risk of obesity, fractures, & other cardiometabolic diseases *Protein helps lose weight and prevent weight gain by boosting your metabolic rate and by reducing your appetite.