Proteins are the building blocks of muscles.
In order to grow our muscles , a sufficient amount of protein is needed.
Protein help to kill our hunger and in-turn helps us to not eat unhealthy junk foods which are high in simple carbohydrates , sugars and all other unwanted nutrients. These types of foods have no digestive fibres due to which , these foods are unable to get digested properly and gets stored in the body as fats.
WHY PROTEIN IS ESSENTIAL
When we do heavy weight training , we tear our muscle fibres and that is why we feel the pain after a certain number of repetition of an exercise. Those muscle fibres needs to be repaired in order to grow and for which protein is essential.
Protein takes up the space in between the torned muscle fibres and repairs them which results in a more bigger and stronger muscle tissue. But this takes time to grow.
PROTEIN REQUIREMENT IN YOUR DAILY DIET
In order to increase muscle mass , we have to eat a calorie surplus diet , which means our calorie intake in a week should be more than our calorie expenditure.
The amount of protein an individual requires depends upon his/her body weight.
For muscle building it is considered to take 1 gm / pound of body weight.
For example , if a person weighs 90 kg,
we will consider the weight in pounds,
so 90 kg in pounds is 198.41 pounds ~ 200.
So if this person wants to build muscle he has to take 200 grams of protein per day through his diet.
PROTEIN PERCENTAGE IN YOUR DIET
For muscle building , you should consider to include all the macro nutrients (proteins , carbohydrates , fats) in a proportionate amount.
For muscle building , it is considered to take 40% of your calories from proteins , 50% from complex carbohydrates and 10% from healthy fats (unsaturated fats).
Each meal throughout the day should have all 3 macro nutrients in a balanced amount. Too much of anything will not help.
PROTEIN REQUIRED FOR DIFFERENT PROGRAMS
Proteins are essential for a healthy functioning of the body. High protein intake from our diet not only improved our muscle mass and endurance , but also preserves our muscle mass when we undergo calorie deficit diet during fat loss program.
Protein intake also depends upon the workout plan an individual is undergoing. Protein intake should be a bit more if a person is in calorie surplus as compared to when he/she is in calorie deficit for fat loss program.
For muscle building , it is recommended to take 1-1.5 gram / pound of body weight.
Whereas,
For fat loss , it is recommended to take only 1 gram / pound of body weight , but the quantity of carbohydrate intake will differ (you have to eat less carbohydrate while fat loss).
THE BOTTOM LINE
At the end , i would suggest to not take 1 gram / per pound body weight of protein if you are a beginner.
Gradually increase your protein intake in your diet.
If you are a beginner start by taking 3-5 egg whites post workout and 3-5 egg whites in your breakfast , and that will work for you.
If you are regular in your schedule for at least 5-6 months then you can gradually increase your amount of protein intake to 1 gram / pound of body weight.
Don't forget that magics don't happen in case of fitness.
You have to be consistent and regular in your exercise and diet along with proper rest (7-8 hours of sleep daily).
Human body grows slowly , so be patient and keep working hard to see guaranteed results.
👍👍
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