ALL ABOUT PROTEIN
Protein is simply defined as a large chain of amino acids present in it. Protein has do many functions in our body like muscle tissues repair and build more muscles maintain your body PH level and fluid levels also good for your hair growth your joints and done much more work in our body.
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PROTEIN IMPORTANCE IN FITNESS:
Protein in a fitness lifestyle is very important because protein doesn’t make you fat protein have less calories healthy fats and some fibers and carbs which is good for your body and proceed to give you a healthy lifestyle. If you are on a fat loss or muscle build program you need a high protein intake. An average normal person who doesn’t workout he just need 0.8 gm. protein per day multiply with their body weight. For example if you have 70 kg body weight then you just required 0.8×70 = 56 gram per day.
If you are a healthy person you just want a fitness so you just need 1 gram protein per day for example your body weight is 70 so 70×1=70 gram protein per day this is your daily requirement.
FATLOSS AND MUSCLE BUILD PROTEIN REQUIREMENT:
If you are on a fat loss and muscle building program in this program you need a high protein diet you need 1.6 to 2 gram protein per day multiply with your body weight for example you have 70kg bodyweight so just multiply with70x2=140 this requirement if you are on fat loss or muscle build.
PROTEIN BEST SOURCES FOR NON VEGETARIAN:
FISH 100 gram salmon fish contains 26 gram protein
CHICKEN 100 gram contains 23 gram protein
BEEF 100 gram beef contains 20 gram protein
EGGS 6 gram protein per egg
NUTS 3 gram half ounce
CHEESE 14 gram in half cup
YOGURT 23 gram protein per cup
BEANS (chickpeas) 16 gram per cup
COTTAGE CHEESE 14 gram half cup
CHIA SEED 3 gram per tablespoon
QUINOA SEED 8 gram per cup
PEANUT BUTTER 4 gram protein per tablespoon
EGGS 6 gram protein in 1 egg
NUTS 3 gram half ounce
Hence, this is the importance of protein in a healthy lifestyle.
INFORMATION ABOUT WHEY PROTEIN IN FITNESS
In a simple form WHEY protein is a source of protein made up of all kind of dairy products like cheese milk eggs etc.
There are four types of whey protein.
? Whey protein concentrate
? Whey protein Isolate
? Whey protein hydrolyzed
WHEY PROTEIN CONCENTRATE:
Whey protein is concentrate is a blend form in which isolate hydrolyzed and sometimes casein is present in it. Its absorption rate is 1 hour depend upon your body metabolism rate.
Its beneficial for all fitness lovers and if you are a beginner and if you are just join a gym and you want to gain some muscle so you go for whey protein concentrate and if you are too skinny then go for some mass gainers and increase your carbs intake too.
WHEY PROTEIN ISOLATE:
Whey protein isolate is further refined form with less carbs and sugar also lactose and gluten free. Its absorption rate is too high 30 to 40 minutes.
It’s beneficial for those who want to gain some lean muscle mass and if you are following fat loss program then this is very good for you.
Also for those who have digestion problem then this is also good for you. If you are beginner and you have some digestion problem so you can also use it.
WHEY PROTEIN HYDROLYZED:
Whey protein hydrolyzed is bestest form in which amino are present in small chains and further refined form from isolate, also lactose gluten free and fastest digestive protein in the market. Absorption rate is
high then all the proteins 25 to 35 min depends upon your body.
Beneficial for all hard lean muscle gainers and if you are following fat loss program then this is the best option you have. Best time to use after workout one scoop and if your diet is not too good then use one more scoop in lunch.
CASE IN PROTEIN:
Casein protein is slow digestive protein its absorption rate is 7 to 8 hours.
This is beneficial for all hard muscle gainer and if you are on fat loss or muscle building program this will help you to recover muscle in the night when you are on sleep this protein recover your muscle. Best time to use in the night.
IMPORTANCE OF WHEY PROTEIN IN FITNESS:
As you know in the busy lifestyle we don’t have time to fulfill our protein intake so we buy whey protein from supplement store to achieve our fitness goals like muscle building or fat loss.
Whey protein is easy to use just 1 scoop of whey protein give you 20 to 25 gram protein. Mix one scoop with water or a milk in a shaker and just drink it.
PROTEIN ABSORPTION RATE IN HUMAN BODY:
So just one scoop of whey protein give you 20 to 25 gram protein and some blends like nitrotech give you 30 grams protein don’t use protein 2 scoop at the same time cause body waste extra protein. In one time your body just absorb 30 to 35 gram protein. So don’t use 2 scoop at the same time and save your money.
So these all are the important information about major protein which helps you in muscle building by reading this you have an enough knowledge to proceed your fitness journey and achieve your goals in
fitness related to protein.