Why Protein intake, Muscle Building and Resistance training must

Protein are molecules made up of amino acids, which are the body’s bricks for rebuilding Muscle, replicating DNA and catalyzing Metabolic reactions. The Human body can biosynthesize some amino acids but not all of them. So you need protein in your diet to get the rest.

Like carbohydrates and fat, protein is classed as a macronutrient, which means it requires in large amounts in your diet for your body to be able to function properly.

Protein is used by body to make enzymes and Hormones, is an important component of every cell in the body and it’s a building block of muscle, Cartilage, Skin, Hair and Nails.

After 40 yrs of age, human body tend to burn 1% of muscle every year if we do not exercise. Dietary protein optimizes both muscle mass and strength during resistance training.

Resistance training stimulates 2 actions in the muscle simultaneously: 1. Catabolism (Tissue breakdown) and anabolism (tissue growth).

The factor that affects which one is favored in the body is called net protein balance. A positive net protein balance favors anabolism and negative one favors catabolism. So consumption of adequate dietary protein puts the body into positive net protein balance and so enhance muscle growth while resistance training. It’s a key for good health when you grow older.

Weight Management:

Higher protein diets have also demonstrated the ability to help with weight management. Offcource a healthy balanced diet is a key to keep the extra pounds at bay.

But there are some factors which shows that protein intake has a direct impact for weight management.

Thermogenesis: It’s a natural increase in energy your body uses after eating. Protein causes a higher rate of dietary thermogenesis than other nutrients. Research suggest that eating protein can actually allow body to blast upto 20-30% more calories than carbohydrates and fat.

Satiety:  Protein help you stay fuller for Longer reducing your chances to catch a packet of biscuits between your meals. Based on a visual analogue scale which measures perceived appetite, people have been found to be fuller after a 60% carbs vs a 19% protein meal.

Metabolism: Muscles are metabolically active. Which means they require energy to simply exist. So, the more muscle tissue you have, the more calories your body will burn every day.

But having said that you still be mindful of energy you consume vs energy you utilize every day.

Preserving Muscle: If you are trying to lose body weight through dieting and are restricting your energy intake, it’s still really important that you maintain an adequate intake of protein. Otherwise, your body will be burning muscle mass for energy, instead of fat. Which is less than ideal for that sculpted physique you have in mind.

How much Protein do I need: As per basic body requirement and regulations, its 0.75 g per kg of bodyweight per day minimum. If you want to gain muscle then.

1.3-1.8 g per kg of bodyweight per day and 1.8-2 g per kg of bodyweight per day during periods of energy restriction to prevent muscle loss which is more than double of govt. recommendation.

 

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