The Benefits of Protein Consumption In Building Muscle

World Wide Web | The Benefits of Protein Consumption In Building Muscle | Do you know the importance of protein consumption? This subject matter in regards to the ideal intake of protein is usually confusing for most people. When it comes to building muscle, the amount of protein needed varies from person to person. Athletes and bodybuilders are concerned with optimal intake and they often feel taking supplements are very necessary for their body. And their requirements are typically higher than the everyday person.

According to research, proteins are one of the basic elements of all life. They are made from amino acids and contain a certain amount of elements and nitrogen. It is also said that the highest concentration of these amino acids are found in the muscle.

People who do daily exercise also require a certain amount of protein to help with muscle building. Working out is not only limited to doing daily exercises, but also it includes appropriate diet. Most bodybuilders strictly adhere for a high protein diet.

Physiological Function of Protein in the Body

As mentioned above, protein contains nitrogen. Nitrogen gives protein a unique function of building and repairing all kinds of body tissues, production of hormones and digestive enzymes and keeps the immune system strong. Nitrogen also takes part in muscle building. Furthermore, protein can also be used as energy if fats and carbohydrate levels are inadequate. Aside from these, there are a lot of functions proteins have and these are as follows:

• Repair and replace damaged tissues 

• Supply needed materials for growth and development of tissues 

• Provide energy, approximately 4 kcal/g 

• Maintain vascular osmotic pressure 

• Take part in constructing and maintaining significant bodily compounds, such as some bodily enzymes, hormones, hemoglobin, antibodies and other proteins present in the blood

The building blocks of protein are called amino acids. Amino acids are the groundwork for the combination of proteins. They are usually found in the foods that we eat. After we consume protein, the body will synthesize the amino acids from the protein source.

Recommended Intake of Protein in the Body

According to research, the recommended protein intake would usually be about 10% to 15% of kilocalorie intake and a maximum of 35%. Also, protein allowance is based on the amount needed to maintain nitrogen balance. If an excessive amount of protein is consumed, the body will just excrete the excess through the urine. Moreover, 45 to 60 grams of protein are needed in order to meet the needs of most adults. On the other hand, athletes and body builders needs a higher protein intake of approximately 1 to 1.5 grams of body weight because of the tension on the tissues of the increased physical activity of the body.

Furthermore, a number of people also take protein supplements in order for them to meet the protein demands of the body.

Sources of Protein

Protein is usually found in animal products. Some food sources that have protein are as follows:

• Dairy Products, such as Milk 

• Red Meat 

• Vegetables 

• Chicken 

• Egg white

Out from the enumerated food sources, red meat is a great source of protein and amino acids that aid you in developing muscles. Most plant based foods also have protein, however, the amino acid makeup of plant based proteins are incomplete and other types of protein must be consumed to make up for this deficiency.

When you are considering a muscle building program, make sure that you have adequate protein consumption to help you build and repair the muscle.

Article Source:EzineArticles