We’re constantly being asked about protein intake. For most body builders, fitness junkies and everyone who joins a gym, even if it is for a week, getting a protein supplement like Whey or Hemp is almost all they can think about. And while protein is definitely not everything there is to a fit/muscular/shapely body, it goes quite a long way in ensuring your body gains muscle mass, gets repaired and healed adequately and also runs your metabolism properly.
What types of protein do we have?
When we discuss Protein, it is essential to remember there are two kinds of it. There are essential amino acids which you are more likely to get from animal sources, and there are the non-essential kind which are available in plant as well as animal sources. You can probably see why people stress on eating meat and eggs to fulfil protein requirement. But don’t worry; you can get more than your adequate dose if you’re vegetarian too!
Then, there’s lean protein, which is the kind which is less likely to fatten you up because it contains less fat accompanying it. But do not forget to check if the fat content in your ingredients is saturated or unsaturated. Moderated intake of unsaturated fats can help you keep the heart and brain healthy, thus earning them the name “healthy fats”. But more on that later.
The suggested daily protein intake
How many grams of protein do you need on average? For a sedentary lifestyle, an intake of 0.08% of your body weight is recommended for the average man. So it comes to about 56 grams for the average male, and 46 grams for the female. But the requirement increases as your activity rises, and goes up to 200 grams per day for several bodybuilders.
Your body weight, exercise regime, health status and more aspects need to be factored in when deciding the protein you need to consume every day. A nutritionist might be able to help you through it. But if you’re only beginning on your health routine and want a vague idea, you must be consuming
How much protein do I need to build muscle?
For muscle gain, you require an intensive intake of protein. This is usually achieved by having more number of smaller meals, lots of working out and protein supplements to help build and repair muscle tissue. Protein usually goes into repairing your body tissues, replenishing lost cells and keeping vital processes in the body going. To add more tissue, you need a higher intake of protein. Your trainer would probably advise a pack of whey to add to milk or water and to gulp it down. If you’re a male between ages 20 and 25, weighing over 75 kgs and leading a very active lifestyle, your protein intake might come close to 250 grams or more. There are a lot of factors to take care of, and the algorithm always comes secondary to what a qualified nutritionist advises you. You could always refer to an online protein intake calculator, but nothing beats a professional helping you decide the ideal diet. Maybe they’ll even now some fun reciped apart from guzzling whey?
If you’d like to get an approximate idea, try out this amazing protein intake calculator by BodyBuilding.com.
How much protein you need to build muscle if you’re female is different from what a male body needs. This is because a lot of body hormones are different between the two sexes, and this influences the body composition, which includes the healthy amount of fat, bone strength and even pace of healing. It can also be because your gym has different recommended reps and exercises for women than for men, though research suggests there is no need for it.
Ideal way to have protein
If you’re confused about the ideal method to have protein, it is best to speak to your health instructor. The regime can vary. Some yoga instructors, for example, might recommend not eating before a session to ensure maximum benefit and prevent discomfort. Others might require you to be high on energy and recommend eating meals of varying proportions to keep you charged.
The commonest suggestion about protein intake is to have it before a workout. Take a spoonful of protein powder and add it to a glass of water or milk. Shake it up and guzzle it down. This way, your body gets the required aid in exercising. Also, protein helps repair muscle tissues which suffer wear and tear each time you work out. But also remember to take adequate rest days in your regime to give time to these muscles to recuperate and avoid over-training.
During workout, it is generally ill advised to eat or drink anything, especially if you’re doing a heavy exercise. You might find it hard to keep your protein down if you guzzle a spoonful in between your cardio or weights. If you’re going to try out taking more protein while you do your crunches, at least keep your trainer informed.
After workout, during the day, you can keep up your protein intake. Eat your cereals and beans, eat egg whites, and have some soy milk, if not cow’s milk. Your body needs a good helping of protein to repair your tissues and to build muscle mass.