The complete guide to Protein
What is it? Why do we need it? Where do we find it? How much?
Protein. We hear all this talk in the fitness industry about how we need it and how it's crucial for our fitness journey. But, why? Well, let’s start with what protein is.
Protein is a macronutrient made from building blocks called amino acids. In simple terms, these amino acids bind together in a chain to form proteins. As our bodies are unable to store amino acids we have to get the nine essential ones that our bodies require from foods.
Why do our bodies need protien?
Protien is used throughout the body — for everything from hair, nails and bones to the most renowned, muscles. Protien allows the body to grow and repair itself. It gives organs and tissues the needed shapes, helps produce hormones and enzymes and can even be an energy store. The short answer is: our bodies need protien to keep them running. So, we now know why we need to eat foods containing proteins, but why is there so much talk about protein in the fitness industry.
Why is protein so important for athletes and people wanting to achieve their dream physiques?
Well, the key thing is that these people are doing a lot of exercise. When you exercise, whether this be by weights training in the gym, efforts on the sports pitch or any other physically demanding activity, tiny fibres of your muscles get damaged. It is then up to your body to repair these fibres. However, as this happens the fibres are repaired bigger and stronger so that they can adapt and cope with the new amounts of strain being placed n them. This along with progressive overload in the gym is what causes an increase in muscle size, something we all hope to see when we look in the mirror.
I’m sure you’re asking, where does protien come in? Well, your body needs to repair these fibres using something. Protein gives the muscle the amino acids required to use as the raw material to repair and grow you muscles.
More protein after exercise = Stronger, bigger muscles. It’s as simple as that.
What foods contain the most protein?
- Lean meats — e.g. beef, lamb, pork
- Poultry — e.g. chicken, turkey, duck
- Seafood — e.g. fish, oysters, prawns
- Eggs
- Dairy products — e.g. milk, yoghurt, cheese
How much protein should you have a day?
The national recommendation is 0.36 grams per pound of bodyweight per day. So an 180 pound adult male should consume 65g of protein in a day.
While this is a decent baseline isn’t taking into consideration differing factors between peole. Gender, bodyweight percentage, age etc.So depending on these factors the range should be 0.3 to 0.6 g of protien per pound of bodyweight.
However, as an adult looking to build muscle it changes again. If you are exercising intensely multiple times a week you will require more protein than the average person. Based on my research I have found the recommended amount to be around 0.6 — 1g of protien per pound of bodyweight per day if you are looking to build muscle. However, be sensible as having too much protein can lead to serious health issues such as kidney failures.
For reference, I, as an 171 pound adult male, have been eating 155 g of protein a day whilst going to the gym and playing sport.
Conclusion
I hope this article has been helpful for you on your fitness journey. Hopefully you click of this article understanding protein a lot more now and all the noise around it.
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