Why Is Protein So Essential To Gaining Muscle Mass?
Diet is just as important as exercise when you want to build muscle, lose fat, or both. Working out with weights should be intense and will require fuel to get through. The same goes for worthwhile cardiovascular exercise. However, you can go overboard and overeat to the point where you gain fat along with muscle. However, if you watch your macros, you can get the results you are looking for.
Know Your Macros
The 3 macronutrients – protein, carbs, and fats – all have a role in building muscle. They are also known by the shortened moniker, macros. These nutrients make up every type of food you will consume on a daily basis (though alcohol can be put in its own category). The proper amounts and quality of each are what will give you the right amount of energy and building blocks needed to get into and/or stay in shape.
The Importance Of Protein
Protein is the macro most known for enabling one to build more muscle. They are simply the building blocks of the muscles. Consuming enough protein is essential for maintaining overall health. is an essential nutrient that plays a vital role in the growth and repair of our body’s cells. Protein is also a critical component of muscles, skin, hair, and nails, and is necessary for the production of hormones and enzymes.
Protein is made up of amino acids, which are the building blocks of our body. There are 20 different types of amino acids. Nine of these amino acids are considered “essential” because our body can’t produce them on its own, so we need to get them from our diet. Those essential amino acids are especially important for muscle recovery and growth, as well as overall health.
Protein For Building Muscle
When it comes to building muscle, protein is particularly important. Muscles are made up of protein and water, and consuming enough of it is essential for muscle growth and recovery. Protein helps to repair and rebuild muscle tissue that is damaged during exercise, and it also provides the building blocks for new muscle to grow. Studies have shown that consuming protein before and after exercise can help to increase muscle protein synthesis, which is the process that leads to muscle growth.
Protein For Overall Health
The benefits of protein for muscle building are well-known, but its importance goes far beyond muscle growth. Protein is also essential for overall health and plays an important role in many bodily functions. It is necessary for maintaining healthy bones, as it helps to build and repair bone tissue. Additionally, it plays a role in the immune system, helping the body to fight off infections and diseases. It also aids in the production of hormones, enzymes, and other important molecules in the body.
Protein For Fat Loss
People don’t necessarily think of protein as a fat burner. However, it is. This is especially true when compared to the other macronutrients. There a multiple reasons why you should take advantage of protein consumption for more fat loss.
It Makes You Feel Fuller
Protein is known to make people feel fuller for longer periods of time compared to carbohydrates or fats. Feeling full will curb anyone’s appetite. Protein is digested more slowly in the body than in the other macros. This helps to regulate blood sugar levels and keep hunger at bay.
Trigger Hormones To Control Hunger With Protein
When protein is consumed, it triggers the release of the hormone peptide YY, which signals to the brain that the body is satisfied, which can lead to a decrease in appetite. It also decreases ghrelin, which is the hormone that causes you to feel hungry. This combination is a win-win when it comes to consuming protein for fat loss. Additionally, protein-rich foods tend to be more satiating than foods that are high in carbohydrates or fats, making it easier to eat less and feel full for longer periods of time. Overall, consuming an adequate amount of protein can be beneficial for weight management and can help to reduce overall calorie intake.
Increase The Thermal Effect Of Food With Protein
Protein has a higher thermogenic effect compared to carbohydrates and fats, meaning it requires more energy to be metabolized by the body. This is known as the thermal effect of food (TEF).
When protein is consumed, the body must use energy to break down and digest it. This results in an increase in metabolic rate and calorie expenditure. This process is known as protein-induced thermogenesis and it can account for up to 30% of the energy used to digest a meal. This is why a diet that is high in protein can aid in weight loss and management, as it increases the number of calories burned through TEF. Additionally, consuming a diet high in protein may help to preserve muscle mass. In turn, this can lead to a higher resting metabolic rate, which means the body burns more calories even at rest.
Best Protein Sources
Food sources such as meat, fish, eggs, and dairy products are considered complete protein sources, as they contain all 9 essential amino acids. On the other hand, plant-based sources like beans, nuts, and grains, usually lack some of the essential amino acids, so it is important to mix and match different plant-based sources to get all the amino acids you need.
Protein For Aging
Furthermore, protein is also important as we age. Aging causes our body’s natural ability to repair and rebuild muscle tissue to decrease. Eventually, this will lead to a loss of muscle mass and strength. In turn, you’ll possibly gain more fat from a decrease in muscle size. Falls and injuries can also occur more when you lose strength in your muscles. To combat this, you need to keep your protein intake at the right level. Keeping up your protein consumption, along with regular exercise, will help to slow down muscle loss as you age. This will lead to you maintaining mobility and independence for as long as possible.
Downsides Of Overconsuming Protein
It is important to note, however, that consuming too much protein can be harmful, as it can put a strain on the kidneys and liver. Additionally, consuming a diet high in protein can lead to weight gain if the total calorie intake is too high. Therefore, it is important to consume protein in moderation and in combination with a balanced diet that includes a variety of other essential nutrients, such as carbohydrates, fats, vitamins, and minerals.
How Much Protein Should You Consume?
When it comes to consuming enough protein, the recommended daily intake (RDI) for an adult is 0.8 grams per kilogram of body weight per day. However, for muscle building and recovery, you may want to increase your intake slightly. These recommendations range from 1.2 to 1.7 grams per kilogram of body weight per day. This is especially true for those who are participating in regular strength training or endurance training. It is important to note that these recommendations are general guidelines and you should consult a dietitian.
Now’s The Time To Take Advantage Of Proper Protein Consumption
As You can see, nothing is quite like protein for improving your diet. Its fat-burning and muscle-building effects will get you into better shape. Whether you are eating for fat loss or trying to build more mass, you can take advantage of protein. Just be sure to follow the proper recommendations for your activity level and goals. You will soon reap the benefits.
