There are many different types of protein available in our food and supplements. The fitness industry often pushes protein as the number one nutrient we need for repairing, rebuilding, and good health.
The word itself comes from the Greek meaning “OF PRIME IMPORTANCE”. But it is also important to understand the variation and benefits of each protein source so we can make a confident decision when choosing the right foods/supplements to achieve our desired result.
The skeletal muscle makes up 65% of the body’s total protein in the average human being. When training for hypertrophy, breaking down muscle to create adaption, the demand will be higher.
Protein is a material that makes up every tissue cell in the body, not just the muscle but also the skin, hair, nails, eyes, bones, tendons, ligaments, organs, veins, nerves, antibodies, hormones, neurotransmitters, cell membrane receptors, etc. So you can understand how important this molecule composed of amino acids is, VERY!
There are 20 amino acids that are often divided into ESSENTIAL and NON-ESSENTIAL. There are 9 amino acids that the body can’t synthesize for itself so it is ESSENTIAL for us to consume them through our diet, providing our digestion and absorption is in working order then we will receive them.
The NONESSENTIAL amino acids can be synthesized from each other, so we do not need to consume these through our food.
Protein itself is made up of a few to a few thousand amino acids. Although we consume much of the protein we need through food, it’s not just about what we eat, but what we can digest, absorb, and utilize is more important.
The demand for protein will depend on our age, gender, weight, activity levels, and the damage we cause.
If there is little demand, then there is no need for a high supply.
But we still need protein regularly, but the amount will depend on the factors above.
For a hardcore gym enthusiast, I would usually recommend between 1-1.5 grams of protein per lb of body weight. But this would also depend on their overall macronutrient ratio, as well as their goals, whether it be building or cutting, this may increase or decrease the protein too.
Consuming a high-protein diet in today’s world is easy, most people will know what foods to eat that are rich in protein, beef, chicken, turkey, pork, fish, and eggs, all animal-based food is rich in protein but we can also get protein from milk, nuts, seeds, grains, plants, vegetables as well as many of the supplements we see in the today fitness industry, whey protein, soy protein, casein, isolated, etc.
For a hardcore gym enthusiast, I would usually recommend between 1-1.5 grams of protein per lb of body weight. But this would also depend on their overall macronutrient ratio, as well as their goals, whether it be building or cutting, this may increase or decrease the protein too.
Consuming a high-protein diet in today’s world is easy, most people will know what foods to eat that are rich in protein, beef, chicken, turkey, pork, fish, and eggs, all animal-based food is rich in protein but we can also get protein from milk, nuts, seeds, grains, plants, vegetables as well as many of the supplements we see in the today fitness industry, whey protein, soy protein, casein, isolated, etc.