Protein is the king of Macronutrients. It will help you to build Muscle Building and Lose Weight if you don’t take daily requirements of protein you will suffer in many ways. In this article, the question arising in your mind How Much Protein Do I Need Daily. So you will get the answer after reading this article.
Protein is a very important macronutrient for Body and if we talk about the Gym Goers or who include daily physical activity in their lifestyle it will be required more at this condition.
In this article, I will explain to you all the factors related to protein but after getting into deep we have to clarify what actually protein is?
What Is Protein ?
Protein is the Building Blocks Of Muscles. It is an essential macronutrient to build muscle mass.
Proteins commonly found in animal products and in Vegetarian Sources It found in Legumes, Lentil, and dairy products, etc.
Proteins are made up of Amino Acids which consists of carbon, hydrogen, oxygen or sulfur. Each and every gram of protein contains 4 calories (kcal). Protein makes up about 15 percent of a person’s whole body weight.
Human Body made up of around 100 Trillion Cells. Each and Every cell Thousands of different proteins.
Types Of Protein
So we generally hear that there are Three Types Of Protein Foods .
Complete Protein – These Foods contain all the essential amino acids which make a complete profile of protein. The best example of Complete Proteins are Dairy Products, Animal Meat & Eggs.
Incomplete Protein – These Foods contain only one essential amino acid or it occurs the lack or unbalanced procedure of Proteins profile.
Complementary protein – These refer to two or more foods containing incomplete proteins profile that peoples can combine to supply complete protein. Examples include rice and lentils or bread with peanut butter.
Protein Daily Recommendation To Lose Weight
Protein is the only most important macronutrient for weight loss and a better-looking body.
A high protein intake result as it boosts metabolism increases appetite and changes several weight-regulating hormones.
But in terms of every individual person, the daily requirement of protein for fat-loss is different.
When you are on a mission for weight-loss, you need to take extra care of the type of food and quality of food you are eating.
You already have to cut down or decrease your carb and fat intake, so in order to maintain the energy level, you need to eat more lean protein.
If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams (gm) of protein per kilogram (kg).
Athletes and heavy exercisers should consume 2.2-3.0 grams of protein per kilogram (KG) (1-1.5 grams per pound) if aiming for weight-loss.
In addition, proteins have another benefit during weight loss. It helps you preserve lean body mass during periods of caloric restriction or calorie deficit.
One study compared the effects of low protein intake on daily basis (1.0 grams per kilogram per day) to high protein intake (2.3 g/kilogram per day) on lean body mass over a short term caloric deficit.
On average, the low protein group lost about 1.5 kilograms (3.4 pounds) of muscle mass while the high protein group only lost 0.3 kg (0.66 pounds) of muscle mass.
One more similar study compared 0.8 g/kg per day against 1.6 g/kg per day and 2.4 g/kg per day and found that the two higher intakes (1.5 and 2.5 g/kg per day) spared or promote more lean body mass than the 0.8 g/kg per day diet.
They also found that there was no real benefit to 2.4 g/kg per day over 1.6 g/kg per day.
Healthy Proteins For Weight-Loss
Choosing or the right choice of your proteins carefully can help you lose weight successfully while staying healthy.
You might think increasing proteins means simply eating more meat and eggs. However, there are many vegetarian sources of proteins that you may overlook.
- Black Beans
- Lima Beans
- Hemp Seed
- Chicken Breast
Protein Daily Recommendation To Build Muscle
Muscles are made up of Proteins and if you want a big or shredded muscle size you have to aware of your Daily Protein Intake.
If you want Big muscles for sure you have to eat more protein in comparison to normal being. Higher Protein intake helps you to build muscle and strength.
While the total amount of proteins you eat in a whole day certainly impacts your muscles as well as overall health, people also need to pay attention to when they get that protein from sources.
A common recommendation for gaining muscle or strength is 1 gram of protein per pound of body weight or 2.3 grams of protein per kg.
Some studies show or proved that more than 0.8 grams per pound (1.8 grams per kg) have no benefits on the body, while others indicate that intakes slightly higher than 1 gm of protein per pound (2.2 grams per kg) is best.
Supplement For Build Muscle And Fat-loss
There are large no of supplements if you talk about Muscle Building And Fat-loss but the question arises How many of them really worth buying.
In my list, I will always put Whey Protein in the first position because of its advantages.
Whey protein is a mixture of proteins isolated from whey (Dairy Product ), which is the liquid part of milk that separates during cheese production of milk.
Milk actually contains two main types of protein
- Casein ( 80%)
- Whey (20%)
Whey is found in the water portion of milk. When cheese is produced, the fat components parts of the milk coagulate and the whey is separated from it as a by-product.
After cheese separated from whey production, whey goes through various procedure steps to become what people generally recognize as whey protein — a powder that is added to shakes, meal replacements and protein bars.
Whey protein doesn’t taste very good on its own, which is why it’s usually flavored Chocolate-, vanilla, butterscotch, and strawberry-flavored powders are popular.
It’s important to read or check the ingredients list, as some products may have unhealthy additives like refined sugar.
Adding whey protein is a convenient way to add protein on top of your daily intake.
This can be important for those who want to Build Muscle and Fat-Loss and gym enthusiasts, as well as people who need to lose weight or are simply lacking protein in their diet.
Types Of Protein
Concentrate Protein: About 70–80% protein; contains some lactose (milk sugar) and fats and has the best flavor (Strawberry, Chocolate, Butterscotch, etc)
Isolate: 85% protein, or higher; contains less lactose and fats and lacks a lot of the beneficial nutrients found in whey protein concentrate.
Hydrolyze: Also known as hydrolyzed whey, this type has been pre-digested so that it gets absorbed faster. It causes a 25–43% greater spike in insulin levels than isolate.
Whey protein concentrate is the best protein available in a market.
Benefits Of Whey Protein
Whey is more than just a high-quality protein source, it also contains other beneficial micronutrients.
It includes lactoferrin, beta-lactoglobulin, alpha-lactalbumin, and immunoglobulins.
Beyond just muscle, strength and leanness, whey protein may provide many other health benefits.
This includes lowering blood pressure, blood sugar and reducing symptoms of stress and depression, etc.
It also protects against cancer, reduces symptoms of hepatitis, increases bone mineral density, improves immune function in HIV patients and increases the lifespan.
The fact that whey protein is very high in the amino acids cysteine seems to mediate many of these health benefits.
Protein is Important Macronutrient if you are aiming for a Muscle Building Or Fat-Loss but every individual person is different and the recommendation of Protein is different for each other.