People who want to have a muscular body train hard in the gym. They exhaust their muscles, pushing the limits of their strength through maximum exertion and repetition. Hard work and an iron will are key components, but there is more involved in gaining muscle. You must also supply your body with the building blocks needed to repair and build new muscle tissue.
Protein is a crucial building block in this process. Protein is made of small compounds called amino acids. Out of the hundreds of amino acids in existence, the human body utilizes only 22 of them. The body produces all except nine of the amino acids that it needs. These nine acids that the body does not produce must be consumed from food. The food-sourced proteins are called “essential amino acids.”Nearly all whole food items contain a combination of essential amino acids. Animal protein from meat, eggs, and dairy contain all the essential amino acids. Plant-based proteins, such as beans, nuts, and soy, are rich in some, but not all, amino acids.
The body requires a lot of protein in periods of growth, such as infancy, childhood, and pregnancy. People who are exercising rigorously or recovering from injuries or muscle stress also need extra protein.
The amount of protein a person needs each day depends on his or her body size and activity level. A person with a large stature who lifts weights five times a week needs more protein than a small person who exercises very little. The Recommended Dietary Allowance for protein is .8 grams per kilogram of body weight each day. RDA is determined by the Food and Nutrition Board of the National Research Council/National Academy of Sciences. It refers to the minimum amount of protein required to meet a person’s nutritional needs, not the maximum.
People who do endurance training need from 1.2 to 1.4 grams of protein per kilogram of body weight. Those who perform strength training need from 1.2 to 1.7 grams of protein per kilogram of body weight.
The food you choose has a significant influence on your physique. Make sure to fill your diet with plenty of protein if you want maximum muscle-building results.