PROTEIN & BUILDING MUCLE
The human body is one of the greatest creations. Our body structure is made with many characteristics, and most of them are very unique. But what really enhances our image of the body, is our muscle. When you notice the human anatomy you will realize how much of our body is covered with muscle. With so much muscle, we have to ask ourselves – “How Much Protein To Build Muscle”?
As I mentioned above, muscles enhance our body shape. A common questions arises on this point, why are the muscles not similar in every human being? Well, every single human being has muscle, the only difference is in most cases they are not developed fully due to nutrition obesity, or any other health-related issues.
A few peoples are genetically gifted, but most people have to work for their muscles, and train them. For growing muscle there are a few nutrients that are important. The most important is protein. If our body doesn’t get enough amount of protein through our daily diet plans, our muscle growth will be hindered. Our health and body arrangement may suffer as well. This article Is prepared on the basis of how much protein a human body needs to build muscle, or to grow them.
WHAT IS PROTEIN & WHERE TO GET IT?
Just like the building blocks that build your building apartment, protein is essential for your body to make muscles, tendons, organs, and skin, as well as enzymes, hormones, neurotransmitters, and numerous small fragments that assist our body tasks. Without having a proper protein intake your body will not function as it supposed. Proteins are made of smaller grains called amino acids. In our human body a very small amount of these amino acids can be produced, but the rest you must get from other sources through your diet.
In some cases, we don’t know, which the best sources to get our regular protein is. Normally animal proteins provide us all necessary amino acids in the right ratio and you can make full use of them. Having animal foods like meat, fish, eggs, or dairy every day can maintain your protein count perfectly.
Nevertheless, if you are not interested in animal foods, it will become quite challenging for you to get all the protein and essential amino acids for your body. You can take protein supplements as a good source of protein. It can be useful for athletes and bodybuilders, because they brake down their muscles regularly, and that helps rebuild your the muscle.
HOW MUCH PROTEIN IS NEEDED TO BUILD MUSCLE
For both male and female body, regular protein count has different opinions by most of the official nutrition organizations. But all of them fairly recommend modest protein intake in our daily diet plan. According to DRI (Dietary Reference Intake), every human body requires 0.8 grams of protein per kilogram based on body weight.
If you count that in pounds then it will be 0.36 grams per pound. If we calculate this amount for a person who doesn’t have any physical activity like, going to the gym or any other health activates, an average of 56 grams of protein is essential for an inactive man per day. An average 46 grams of protein is essential for a sedentary woman per day.
There are many other factors, including activity level, age, muscle mass, physique goals, and current health. The amount can vary depending for these types of individuals, and taking protein according to their body weight is essential.
HOW PROTEIN HELPS US GAIN MUSCLE & STRENGTH
As we mentioned earlier, muscle, has many properties but mostly made of protein. If we look in human body tissues, our muscle is active, and is frequently being broken, and restored. If you want to build muscle, your body has to produce more muscle protein than it breaks down every day.
In simple words, you have to maintain a net positive protein balance for your body. That is why, those who want to build more muscle for their body or want to grow fast, has to eat a larger amount of protein. It is a documental fact that higher protein intake can improve our muscles than any other nutritional factor.
People who suffer from obesity, and want to lose weight and want to make their muscles visible also require a higher amount of protein intake . This is because when people cut down their food intake for losing weight, they also lose muscle. Consuming more protein intake will reduce the amount of muscle wasting,
When it comes to mass building, calorie intake is very effective, but it also increases body fat as well. If you want to grow your muscle mass for better shape consider this. Different studies say you should look at the percentage of daily grams of protein per kilograms or pounds of body weight, not the calorie. Because as much as you eat animal proteins or other protein sources, your calorie count will increase automatically.
PROTEIN STUDIES SUGGEST THAT…
According to different health organizations, a common recommendation for building muscle is to take 1 gram of protein per pound of body weight. Or 2.2 grams of protein per kg per day. On the other hand, many other scientists have said our daily protein intake should be a minimum of 0.7 grams per pound or 1.6 grams per kg. Various studies among scientists
and health nutritionist have been done to decide the ideal amount of protein for muscle gain, but the results are controversial.
Representation of some studies says that taking more than 0.8 grams per pound 1.8 grams per kg of protein-based on our body weight has no advantage. On the other side, some other studies specify that slightly higher intake than 1 gram of protein per pound, or 2.2 grams per kg
is required and very best for our muscle growth. However, it has not been determined what the exact qty should be statistics contradictory study results.