Increase your protein intake
YOU NEED MORE PROTIEN!
The truth about protein
Protein is an essential nutrient for our body as it is the basic building block for our skin, bones, hair, and nails. Moreover, it plays a significant role in fueling the muscle-growing process. However, there are still many things to understand about how protein works and how we can get the most benefits out of it.
Most adults should consume more than the recommended daily intake of 56 grams of protein. Protein can help in building muscle and reducing hunger, which in turn, can prevent obesity, diabetes, and heart disease..
To determine how much protein you need, you have to step on a scale. Men need to consume about half a gram of protein per pound of weight. Thus, an active 180-pound man should aim to consume around 80 grams of protein per day.
It’s not a good idea to rely solely on a big protein-rich dinner to provide your body with enough protein. This is because you will only be fueling your muscles for a few hours after dinner. For the rest of the time, your muscles will be breaking down. Furthermore, your body can only process a certain amount of protein in one meal. According to a study conducted by the University of Texas, consuming 90 grams of protein in one meal provides no more benefit than eating just 30 grams. Think of it like a gas tank; once you've reached your limit, any excess is just wasted
When and How?
Put it this way: If you're working out, especially lifting weights, and you're not consuming protein after, it's almost counterproductive. Protein is key to repairing and rebuilding your muscles. But it also helps build enzymes that allow your body to adapt to endurance sports like running and biking. But how should you be utilizing it? Most nutritionists recommend splitting your protein, eating half 30 minutes before the workout and the other half 30 minutes after.
Protein powders, bars, and snacks often have labels that mention "concentrate" and "isolate". Whey, for instance, is a concentrated form of milk protein, while isolates filter out lactose to increase protein content from 80% to over 90%. The terms "complete" and "incomplete" refer to whether a protein source provides all nine essential amino acids (the building blocks of muscle), which the body cannot produce on its own. Complete proteins offer all the nine essential amino acids, while incomplete sources provide only some of them. Dairy sources are complete proteins, while vegan mixes can be combined, such as a 70/30 blend of pea and rice, to create a very similar complete protein profile.
Extra Extra!
Have you ever heard of casein? It's a type of protein found in milk that is known for providing a steady release of nutrients. Adding casein to your evening smoothies or shakes can help improve your overnight recovery. By maintaining a positive protein balance throughout the night, casein can aid in building and repairing muscles while you sleep. So next time you're looking for a way to enhance your recovery, consider incorporating casein into your diet.
