Protein is important for muscle growth and to repair body tissues. Protein can also be used by the body for energy, but only after carbohydrate stores have been used up. But it is also a myth that a high-protein diet will promote muscle growth. Only strength training and exercise will change muscles.
Protein Importance in Fitness Lifestyle
Protein in a fitness lifestyle is very important because protein doesn’t make you fat protein have fewer 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 work out just needs 0.8 gm. protein per day multiplied by their body weight. For example, if you have a 70 kg body weight then you just required 0.8×70 = 56 grams per day.
If you are a healthy person you just want fitness so you just need 1 gram of protein per day, for example, your body weight is 70 so 70×1=70 grams of protein per day this is your daily requirement.
FAT LOSS 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 grams of protein per day multiplied by 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 SOURCE FOR NON VEGETARIANS:
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 grams 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
Protein is simply defined as a large chain of amino acids present in it. Protein has done many functions in our bodies like muscle tissues repair and building more muscles to maintain our body PH level and fluid levels
also good for your hair growth your joints and doing much more work in your body. Hence, this is the importance of protein in a healthy lifestyle.
IMPORTANCE OF WHEY PROTEIN FOR HEALTHY LIFESTYLE
In a simple form WHEY protein is a source of protein made up of all kinds of dairy products like cheese milk eggs etc.
TYPES OF WHEY PROTEIN: 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 blended form in which isolate hydrolyzed and sometimes casein is present in it. Its absorption rate is 1 hour depending upon your body’s metabolism rate.
It’s beneficial for all fitness lovers if you are a beginner and if you are just joining 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 in form with fewer 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 a fat loss program then this is very good for you.
Also for those who have digestion problems then this is also good for you. If you are a beginner and you have some digestion problems so you can also use it.
WHEY PROTEIN HYDROLYZED:
Whey protein hydrolyzed is the best 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. The absorption rate is high than all the proteins 25 to 35 min depending upon your body.
Beneficial for all hard lean muscle gainers and if you are following a fat loss program then this is the best option you have.
The best time to use it after a workout is one scoop and if your diet is not too good then use one more scoop in lunch.
Casein protein is a slow digestive protein its absorption rate is 7 to 8 hours.
This is beneficial for all hard muscle gainers and if you are on a fat loss or muscle building program this will help you to recover muscle at 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 stores to achieve our fitness goals like muscle building or fat loss.
Whey protein is easy to use just 1 scoop of whey protein gives you 20 to 25-gram of protein. Mix one scoop with water or milk in a shaker and just drink it.
PROTEIN ABSORPTION RATE IN THE HUMAN BODY:
So just one scoop of whey protein gives you 20 to 25-gram protein and some blends like nitro tech give you 30 grams of protein don’t use protein 2 scoop at the same time cause the body to waste extra protein. At one time your body just absorbs 30 to 35-gram protein. So don’t use 2 scoops 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 enough knowledge to proceed with your fitness journey and achieve your goals in fitness-related to protein.