From Muscle Growth to Providing Energy: Why Protein is Important

Why Protein Matters

Proteins are the main component of your muscles, accounting for 80% of muscle mass. Your body is dependent on proteins and needs them in order to perform crucial processes to keep you healthy and alive. Proteins are involved in almost every cellular function, and are needed for growth, hormone production, energy, and more. To preserve healthy muscle mass and encourage muscle growth, it is essential to eat a diet that is high in protein.

Eating protein gives your body amino acids, which are then broken down by your body and used to build new proteins and other important compounds that are essential to maintain your health. Your body depends on a consistent intake of foods with protein every day in order to supply itself with amino acids. People who want to achieve muscle hypertrophy, the increase of muscle mass, need to eat more protein than what their body breaks down each day. On the other hand, muscle deterioration happens when an individual eats less than adequate protein.

How Much Protein Should You Eat Per Day?

The recommended daily protein intake amount for a sedentary person is 0.8 grams per kg of bodyweight. However, this is often considered the minimum amount that is necessary to provide your body’s amino acid requirements. Research suggests that individuals, especially those who are physically active, should eat between 1.2-2.0 grams per kg of bodyweight per day.

Experts say that for individuals who are trying to grow muscle, it is recommended to aim for an even higher protein intake, between 1.6 to 2.0 grams per kg each day. It is recommended to separate protein-rich meals at least three hours apart in order to see the greatest results for muscle growth. Additionally, it is recommended that you eat protein after working out.

Good Protein Sources

Animal proteins are classified as “complete” proteins, meaning that they supply your body with all of the amino acids that are essential for your body to function, while plant based proteins are classified as “incomplete” because they are low in one or more essential amino acids. Plant based foods also generally contain less protein per serving compared to animal based foods.

However, it is still very possible to build muscle and be healthy on a plant-based diet given that a variety of plant-based proteins are consumed and adequate nutritional needs are met and maintained.

Here is a list of some good protein sources:

Animal proteins

Eggs: 6.28g per large egg

Chicken breast: 31g per 100g

Salmon: 20g per 100g

Ground beef (85% lean): 26g per 100g

Steak: 26g per 100g

Nonfat greek yogurt: 10g per 100g

Shrimp: 23g per 100g

Plant proteins

Tofu: 8g per 100g

Hemp seeds: 32g per 100g

Lentils: 9g per 100g

Peanut butter: 22g per 100g

Oats: 13g per 100g

Sunflower seeds: 19g per 100g

How Much is Too Much?

You might have heard that a high-protein diet is harmful for your kidneys, heart or bones, but research shows that healthy high-protein diets do not cause any of this and are safe for most people. In fact, diets that contain more than four times the recommended amount of 0.8g per kg have been shown to be safe for those that are physically active.

However, diets high in specific types of protein may have a negative impact on health. Diets that are high in red and processed meat have been linked to colon cancer, heart disease, increased disease risk, and many other health risks. High protein diets could also accelerate kidney function decline in people with kidney disease. As with anything, it is important to eat protein in moderation.

In general, you should always base your protein intake on factors such as your body weight, age, and activity levels. Individuals with different activity levels and age will have different sufficient protein intakes.

Written By: Shengze

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