As one of the three macro-nutrients, the importance of protein to the human body is self-evident, from the perspective of fitness exercise: if you want to grow muscle, supplementing with enough protein is a must.
But have you ever wondered why protein is needed for muscle growth? This is not nonsense! Because proteins are important substances that make up cell tissue, this is indeed a basic factor.
<h1 class="pgc-h-decimal" data-index="01" >how does protein help muscle growth? Today we will answer it from the perspective of fitness exercise. </h1>
Protein and carbohydrates, fats together called the three macronutrients, provide the most important source of energy for the body, (each gram of protein can provide 4 kcal of calories for the body, each gram of carb water can provide 4 kcal of calories, and each gram of fat can provide 9 kcal of calories).
Among these three macronutrients, as mentioned earlier, protein is the basic substance that makes up human tissue cells, and the basic substance that makes up protein is amino acids.
In addition to the water of the human body, the remaining 75% of the human body is basically composed of protein, which can also be said to be composed of amino acids, tissues and organs, immune systems, muscles, etc. are inseparable from the amino acids in proteins.
However, there are many kinds of amino acids, more than 500 different amino acids, although amino acids are very important to the human body, but the human body can use only 21 kinds of amino acids, these 21 kinds of amino acids are also known as "protein amino acids".
Of these 20 amino acids, 12 of these amino acids are self-sufficient, the body can synthesize and use on its own, also known as non-essential amino acids, the other 9 can not be synthesized by themselves, need to be ingested through food, known as essential amino acids, so we need to supplement protein every day to ensure that these 9 essential amino acids are sufficient in the human body to contribute to the composition of human tissue cells, immune system, muscle synthesis, etc.
There are three essential amino acids for muscle growth: leucine, isoleucine, valine, these three amino acids are collectively referred to as branched-chain amino acids.
There is a fitness supplement called branched-chain amino acids (BCAA) In the previous article we said in detail that you can click to view the → Science Popularization, what is the role of fitness supplements branched-chain amino acids (BCAA)? Is it necessary to use it?
Why are these three amino acids important for muscle growth? This is because leucine, which directly activates the "rapamycin target protein (mTOR)" rapamycin target protein can activate a variety of enzymes that promote muscle protein synthesis.
Rapamycin target protein: an important regulator of cell growth and proliferation in mammals.
<h1 class="pgc-h-decimal" data-index="02" > how did the muscles grow stronger? What does this have to do with proteins?</h1>
Exercise factors are certainly very important, the contraction and stretching of muscles in fitness training stimulate muscles, tear muscle fibers, muscle fibers will grow and increase after getting rest and nutritional supplementation, but the contraction of muscles is the interaction of actin and myosin.
The more actin and myosin, the more developed the muscles, so making sure you get enough protein in your diet is important for building muscle.
<h1 class="pgc-h-decimal" data-index="03" > so since muscle growth requires protein intake, how much protein is appropriate to consume at least per day? </h1>
For an ordinary normal adult, you need to consume 0.8g/kg of protein per day, and for the sports population, the protein content can be appropriately relaxed, and protein with a body weight of 1-1.2g/kg is OK.
For specific breakdowns, you can see the following figure of the daily protein intake required by different groups of people:
<h1 class="pgc-h-decimal" data-index="04" > what percentage of protein intake in three meals? </h1>
Due to the particularity of protein, the body can not store the types of essential amino acids, so every time of the day to supplement protein, especially for the fitness population, three meals must have protein intake, here recommended your protein intake ratio is: breakfast: lunch: dinner = 3: 4: 3.
Breakfast this period of protein intake is very important, because the night after sleeping up the night before dinner is basically exhausted, that for protein supplementation for a rich protein breakfast is necessary, choose milk, eggs and other high-quality protein to supplement.
<h1 class="pgc-h-decimal" data-index="05" > supplement to post-training protein</h1>
Although some people believe that the "window period" of nutritional supplementation after training does not exist, that is, supplementing nutrition within 30-60 minutes after training, muscle can get maximum nutritional supplementation, which is conducive to muscle growth.
Some people think that eating enough protein in a day is enough, and this window period is very long, not a short 30-60 minutes.
In fact, for this point, I personally think that if there is a condition, you still need a meal of high-quality protein to be ingested after training, but it is not necessary to be stuck for 30-60 minutes of this time, eating is to eat, but not so rigid, now there are many convenient ways to supplement protein, protein powder is one of them, it is not like meat protein, protein powder absorption speed, can quickly provide the need for muscle repair.
If you feel that eating too much protein will make your stomach uncomfortable and lactose intolerant, choosing whey protein powder is the best, the disadvantage is that the price is more expensive than ordinary protein powder.
Xiao Fang loves to lift iron! Share fitness knowledge every day to help you practice and get in shape! Welcome to the attention, thank you! #Rumor Zero Plan ##健康守护者 #