Protein 101: What it is and Why it’s Essential for Muscle Growth
Protein 101: What it is and Why it’s Essential for Muscle Growth
Essential for building new tissue and repairing damaged tissue, protein is the major building block for all the cells of our body, and is involved in virtually every process within these cells. In short, protein is critical for our very survival. Protein is so essential that when the supply of dietary protein is low, the body will breakdown muscle in a process called catabolism.
As fundamental components of all living things, proteins comprise substances such as hormones, antibodies and enzymes – all crucial for the proper functioning of our bodies. As the hardest working molecules we have, proteins work overtime to ensure many of the chemical processes within our cells are carried out in an efficient fashion. While some proteins signal cell receptors to turn various processes on or off, others are charged with carrying certain molecules around the body, like for example, hemoglobin, which is perfectly shaped to bind with oxygen after which it’s carried to the tissues that need it most, such as the brain.
Whether our needs are basic, or we are elite athletes needing to recover from arduous training sessions, we all require a certain amount of protein in our diets. Without sufficient protein we may, over time, waste away to nothing. A perfect ratio of dietary protein not only sustains life but can enhance athletic performance and favorably increase our body composition to make us big and strong.
Protein as Fuel
Protein also provides a fuel source – at four calories per gram its energy content is on par with carbohydrates, though, unlike carbs, it’s not the body’s preferred source of energy (remember, it’s a builder). Aside from building tissues and providing energy, protein also assists in weight management; by increasing protein from 15 to 30 percent of daily calories consumed, the spontaneous consumption of carbohydrates (a leading cause of obesity), and appetite, can be significantly decreased.
GIVEN THAT THE BREAKDOWN, DIGESTION, AND SYNTHESIS OF PROTEIN EXPENDS A GREAT DEAL OF ENERGY, THE CONSUMPTION OF PROTEIN CAN RESULT IN AN INCREASED METABOLIC RATE AND FURTHER FAT LOSS.
Compositionally speaking, protein is a complex organic macromolecule which contains carbon, hydrogen, oxygen and nitrogen (its distinguishing component), and is comprised of one or more polymer chains of amino acids linked together in specific sequences (certain sequences represent different protein types and their functions). Higher quality protein sources contain more of the so called “essential” amino acids, whereas low grade protein provides more “non-essential” amino acids. Given that the body cannot manufacture essential amino acids on its own, it’s best to consume proteins which for the most part contain this variety.
Protein Requirements & Timing
Our protein requirements change the older we get and fall in line with how physically active we are; so whereas infants require around 10g of protein per day, adult men and women need, on average, 56g and 46g per day respectively (around 17%-21% of daily calories). The fact that you’re reading this article suggests that you’re a bodybuilder, strength athlete or an otherwise physically fit and active person. The percentages quoted above would therefore, in the context of your own requirements, appear absurdly low – in fact, 56g of protein is barely enough to sustain the average 200lb athlete during the muscle repair process for a 2-4 hour period.
For the average healthy person (or non-lactating or pregnant woman, who requires 71g or more per day), 50-60g of protein spaced out over a 24 hour period is the medically accepted average. In reality, most of us easily consume around 100g of protein per day (one chicken breast comprises about 35g of protein, a glass of milk around 10g, three slices of whole grain bread close to 10g).
Optimal Protein Consumption For Growth
Bodybuilders and strength/endurance athletes, given the physically demanding nature of their sport and the ongoing repair and rebuilding of their muscle tissue, need as a conservative estimate, around 2.5 times more protein than the average person. Among serious weight trainers, the accepted rule of thumb for daily protein consumption is 1-1.5g of protein per pound of bodyweight (our 200lb bodybuilder would therefore need around 200-300g per day). Though the jury is still out on exactly how much protein is enough for optimal muscle growth, we would be wise to err on the side of more rather than less.
WHENEVER WE WORK A MUSCLE TO EXHAUSTION WITH HEAVY WEIGHTS, MINUTE TEARING OCCURS WITHIN ITS INDIVIDUAL FIBERS; INSUFFICIENT POST-TRAINING PROTEIN CONSUMPTION WILL DELAY, IF NOT COMPLETELY CURTAIL, THIS MUSCLE’S HEALING PROCESS.
Under such catabolic conditions our muscles may not only fail to fully heal, and grow larger and stronger, they may further break down and lose size! Sufficient protein is therefore essential to ensuring that protein synthesis occurs following hard training sessions. So if size gains are what you’re training for, saturate your system with enough amino acids (from protein) to get the job done. Key times for protein consumption are first thing in the morning (when you’ve had no nutrients through the night and your physiology is primed to absorb and retain the maximum level of protein) and during and after intense training (when your muscles are highly receptive to storing protein for rapid protein synthesis and faster recovery).
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