Protein benefits for muscles

 

Protein benefits for muscles 

Proteins are found in the form of large and complex molecules, and they play essential roles in the body, and they are made up of hundreds or thousands of small units called amino acids that are linked to each other in long chains, and it is worth noting that there are 20 different amino acids, which can be Incorporating them to form protein, and not eating the right amounts of protein may lead to the loss of major functions in the body, and many problems; Such as: loss of muscle mass, inability to grow, poor function of the heart and lungs, and early death.

• Protein is one of the building blocks important for constructing bones, muscle mass, cartilage, skin, and blood, and it gives muscle tissue particularly many blessings, among which we mention the subsequent:

 Building muscle: Protein is the basic building unit of muscles, and therefore it is recommended to eat sufficient amounts of it to maintain muscle mass, or increase it when doing strength exercises, especially when doing great physical activity, lifting weights, or trying to gain muscle, and many athletes also consume protein drinks ; They believe that it helps to increase muscle size after strength training exercises.

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•  A review of 49 studies published in the British Journal of Sports Medicine in 2018 supported the use of protein supplementation to improve muscle size and strength in healthy adults who do resistance exercise for long periods of time. As weightlifting, however, advancing age reduces the effectiveness of protein supplements during exercise, while training experience increases its effectiveness, and eating more than 1.6 grams per kilogram of body weight of protein per day does not contribute to an increase in the efficiency of resistance exercises in increasing mass. Muscle. Reduce muscle loss when losing weight: Eating protein in large quantities helps reduce muscle mass loss during weight loss; A study published in Medicine and Science in Sports and exercising in 2009 indicated that growing protein consumption facilitates reduce muscular tissues loss considerably as compared to a food regimen that consists of normal quantities of protein during quick-term weight reduction in healthy athletes. While performance was not affected, whether by reducing the amount of calories consumed or the components of the diet followed, a slight feeling of discomfort was observed in the group that received a high amount of protein, and it should be noted that there is a need for more studies on the effect of the amount of protein intake in loss of muscle mass

 Reducing muscle loss with age: Protein is necessary to reduce the risk of muscle weakness and loss of strength with age, or what is known as Sarcopenia; It is an age-related disorder, which is represented by the gradual loss of muscle mass and functional strength, which increases the risk of fragility, falls, functional decline, and sometimes early death, and therefore eating protein in large quantities to rebuild muscles, while increasing physical activity helps maintain It improves muscle mass and strength with age, thereby reducing the risk of sarcopenia and skeletal disorders.

•  A study published in The American Journal of Clinical Nutrition in 2008 indicated that increasing protein intake to more than 0.8 grams per kilogram of body weight per day can assist promote muscle protein constructing and reduce the sluggish loss of muscular tissues with age. The importance of noting that human beings with kidney disease have to not consume massive amounts of protein; that is due to the decline in kidney characteristic with age, so it's far encouraged to evaluate the kidney function of the elderly earlier than following a weight loss plan excessive in protein.

 Muscle recovery after exercise: Protein helps rebuild damaged muscles and tissues, and athletes may use protein powder to speed recovery from muscle pain after exercise, as a study published in the Journal of Exercise Rehabilitation in 2017 indicated that using protein supplements after exercise can improve It helps reduce muscle damage, improve muscle performance, and increase muscle protein synthesis, thus speeding recovery after exercise.

What is the importance of protein for athletes?

 As mentioned earlier; Protein is necessary for building muscle and repairing tissues, in addition to using it to provide the body with energy, but after consuming the carbohydrate stores in the body, it is also necessary to improve athletic performance; Because it enhances glycogen storage, muscle repair, and reduces pain, especially in people with regular activity, they can benefit from this by distributing protein intake throughout the day at each meal, and it is worth noting that consuming protein after exercise enhances its building in muscles, A 2011 study published in The American Journal of Clinical Nutrition found that post-workout protein intake boosts fibromuscular protein synthesis and significantly increases the speed of rebuilding.

Protein functions in the body

Proteins are involved in many body functions; Among which we mention the following:

Formation of antibodies: which assist lessen the threat of viral and bacterial infections.

The formation of enzymes: they are responsible for the occurrence of chemical reactions in cells, in addition to supporting to form new molecules within the frame.

 Formation of hormones: they're chargeable for transmitting alerts throughout the body.

 The structural component of cells: protein provides structure and support for cells, and allows the body to move.

 delivery and garage: Protein binds to atoms and small molecules and transports them inside cells and to all elements of the frame.

The most important proteins for building muscle and increasing its size It is worth noting that most athletes may get the required amount of protein per day from food alone, and there is no need to take protein powder and its supplements to obtain the required amount, but sometimes there is no time to eat a protein-rich meal immediately after exercise Therefore, it can be obtained from processed foods rich in protein; Such as: protein energy bars, protein-fortified bread, pancake mixes, chips, and various types of protein powder; Such as:

Whey protein: (in English: whey protein); It is the most common type of protein powder among athletes; It is a water-soluble protein, found in milk, which is characterized by its rapid and easy absorption into the body. It is also a source of complete protein; That is, it contains all the amino acids that the body needs.

 Casein protein: It is one of the proteins derived from dairy products, so it is not suitable for vegetarians and people with milk allergies, and casein protein is a rich source of the amino acid glutamine, which can increase the speed of muscle recovery after exercise, and it is worth noting that the body digests it slowly, and therefore it is preferable to eat This type of protein at night.

 Soy protein: It is one of the best alternatives to protein for people who do not consume dairy products, which is also characterized by containing all the essential amino acids.

 Pea protein: It is a high-quality alternative to dairy and soy proteins, as many types of plant protein powder contain pea protein, and it is also a good source of the amino acid arginine.