We are sure that you heard that proteins are vital for weight loss and building muscles. You pay attention to proteins, but do you even know what does protein do for muscles? Muscle tissue is complexly composed of proteins, other substances and four fifths of water, so you need to take enough protein to make muscle tissue grow and not decay.
Keeping as much muscle as possible is the main challenge in losing body weight and subcutaneous fat. To achieve the desired goal, the most effective diets consist of a large protein-rich diet, such as lean meat, poultry, fish, egg whites and low fat milk products.
For young women who are skinny and want to increase muscle mass, it is not enough just to eat rich protein nutrition, because such a diet won’t satisfy their calorie needs.
What does Protein do for Muscles?
Proteins are muscle building blocks, so they need to be sufficiently provided to the body. Although not all of the proteins have the same quality, with a sufficiently large amount and diversified sources, their inequality doesn’t occur, if you choose animal origin foods.
Animal proteins have the most complete protein composition, and they contain many amino acids with branched BCAA chain structure. These amino acids are the most important for muscle growth and regeneration.
Whey proteins have the main advantage here. The basic protein foods for muscle mass should be a variety of lean meat, eggs, fish and protein drinks, including drinks from whey protein. They have excellent amino acid composition and high content of amino acids BCAA also with a lot of amino acids cysteine that is used to form a very strong antioxidant glutathione in the liver.
Optimum liver function is very important for nutrient utilization and the reduction of the free radicals in metabolism when you eat large amounts of nutrients.
Optimal protein intake is probably about 2.5 to 3 grams per kilogram of body weight, but this is highly dependent on other macronutrients that reduce the use of proteins for energy.
Therefore, when consuming a large amount of carbohydrates and fats, the need for protein is slightly lower. Protein quality is also influenced by the amount of protein required. If amino acids are low quality; you will need to consume it in larger amounts.
More about BCAA Amino Acids
Research has shown that BCAA (especially leucine) increase muscle growth by directly stimulating muscle protein synthesis. Leucine acts as a switch that incorporates the process of combining amino acids that build muscle proteins. In addition, leucine raises insulin levels, an anabolic hormone that further stimulates protein synthesis.
BCAA increases muscle growth and also strength by raising the level of growth hormone (GH). Italian researchers found that athletes who consumed BCAA for a month had a higher growth hormone level after training. The higher your GH level after training is; the greater progress in muscle mass and strength you can expect.
The second hormone with which BCAA accelerates/affects on muscle growth and strength increase is cortisol. Research has shown that athletes who consume BCAA have lower levels of cortisol during the training itself.
Inhibition of cortisol production means an increase in muscle growth as cortisol accelerates muscle breakdown and disturbs the production of anabolic hormone testosterone. Numerous studies have confirmed that athletes using BCAA have apparently lower decomposition of muscle tissue after training, and are capable of faster regeneration.
Muscles need more than just Protein to Grow
The protein need about 20 percent of the calories for its metabolism and decomposition, while carbohydrates need 8 percent, and fat only 2 percent of the calories. We need to draw attention to the feeling of satiety, which is the result of using only protein nutrition.
Food such as dairy products, meat and fish digest longer than some other food (carbohydrates), so you won’t experience hunger for a few hours. The daily calorie intake is consequently smaller than necessary for the body to create a new muscle mass. However, excessive protein intakes force the body to burn energy inputs or store it as subcutaneous fat.
Proteins in the body are primarily intended for cell renewal and growth. Because of the facts described above, individuals who want to increase their muscle tissue must initially concentrate on the daily calorie intake, and only then on the amount of protein consumed.
Studies have shown that athletes need at least 2 grams of protein per kilogram of lean body weight (body weight minus body fat). You need to pay attention to the daily intake of calories before the consummation of proteins, so eat enough carbohydrates (pasta, rice, bread, fruit, vegetables) and fats.
Every Meal should include Proteins
What does protein do for muscles? Proteins are vital macronutrient that our body needs for its functioning. They aren’t needed just for muscle growth but also for the movement. Muscle mass can decrease through years; if you are not active enough. It is important that you have some sport activities to sustain or even gain muscles.
Did you know that you will burn more fat if you have more muscles? Muscles need energy and energy comes from food and fat stores. Include eggs, lean meat, fish, milk products and other protein vegetables to your nutrition. This way your muscles will have the possibility to grow and not decrease.
If you are vegetarian, include vegetables protein in your nutrition as beans, spinach, kale, broccoli, brussel sprouts, and cauliflower. Muscles are essential also for losing weight as they burn more calories. And don’t forget on carbohydrates and fats when you want to sustain or gain muscle mass.