How much protein should i eat?
Protein is an important part of a healthy and balanced diet. It’s essential for the growth and repair of all types of body tissue, including muscles, organs, and your immune system. It helps with digestion, hair and nail growth, blood clotting, and transporting nutrients and oxygen to the cells.
Where to get Protein
Protein-rich foods include, chicken, fish, lean red meat, eggs, beans, and dairy products, such as milk, yoghurt and cheese. To keep the body healthy, protein should be included in all your meals. It contains amino acids, which are the building blocks used for the growth of muscles. Protein will help your body to maintain muscle mass.
Athletes, bodybuilders and fitness enthusiasts will need to consume more protein in order for the body to repair and recover from the demands of heavy training. To build muscle, you need to combine strength training with a healthy and balanced diet that includes enough protein. As well as eating protein in greater amounts, you should eat at regular intervals. To get the most out of your workout, include protein in meals before and after a strength training session. This will help your body to repair and build muscle.
The protein and amino acids start repairing the muscle tissues that have been damaged during training, making them stronger and able to cope with the demands placed on them. This process is called protein synthesis. The proteins in your cells are repaired and replaced, becoming stronger so they can handle the stress that is placed on them. The important thing to remember is, for your training to be effective, you need to trigger protein synthesis in the body.
Whether you’re training in the gym, on the track, or in another sporting environment, it’s important to get all aspects of nutrition right. If you’re looking to see results, and recover to meet your fitness goal, eating the right amount of protein is key.
So what exactly is the right amount?
Researchers at the University of Kent tested three different groups of people. The first group ate a low protein diet, which was only 0.9 grams of protein per kilogram of bodyweight. The second consumed 1.4 grams of protein per kilogram of bodyweight. The third group consumed 2.4 grams of protein per kilogram of bodyweight. The study involved both sedentary and strength training groups.
The results showed that participants in group one, the low protein group, did not eat enough protein to trigger protein synthesis. In group two, 1.4 grams was enough to activate protein synthesis. In group three, the results showed that although participants had an increased intake of protein, this did not increase protein synthesis more than group two.
According to the results, consuming 1.4 grams of protein per kilogram of bodyweight is enough for protein synthesis to begin. The amount of protein you eat will not affect how much muscle you build. Instead it’s a combination of training and eating enough protein for the repair and growth process to begin.
So try to eat 1.4 grams of protein per kilogram of bodyweight. We recently wrote a post that gave a run-down of egg yolk nutrition that gave for and against arguments, see what you think here.