Don’t forget your protein

Protein and Muscles-

BASICS-We all know importance of most talked about protein Whey,casein and soy. These 3 supplements are used for increasing muscle mass. But Whey protein ranks no 1 among all 3 because it’s easily digested and released faster amino acids for muscle resynthesis.Whey protein is quickly absorbed.

Why this is important? Because our bodies don’t store a lot of protein, like we do for fats and carbohydrates, it’s important to eat adequate amounts throughout the day to replace used protein stores.)Whey protein is one of the best quality proteins available. It contains higher concentrations of branched-chain amino acids (protein building blocks) than other protein sources. The most important of these is leucine, an amino acid critical for muscle protein synthesis.

Daily intake of protein- General thumb rule-  A fit healthy individual should consume 0.8 to 1gm/kg body weight. While a bodybuilders should consume 1gm/kg body weight. And a high intensity training and elite athletes requirement may go upto 1.4 to 2gm/kg .

A vegetarian and vegan have to always struggle little harder to get those extra protein in every meal. Organic whey protein powder is a good way to ensure all your protein needs are met, when we cannot get sufficient protein through our meals.

Two things to look for on the label:

1) 20 – 30 grams of whey protein per (1) scoop

2) low sugar (about 2 grams per scoop)

For protein-dense foods like meat, fish, eggs, cottage cheese and Greek yogurt, pulses,tofu use a palm-sized serving. This means a serving has the same thickness  as our palm. Each palm-sized serving provides approximately 20–30 grams of protein.

FOR MEN-6-8 serving palm sized

FOR WOMEN-4-6 serving  palm sized

Both protein from plant sources and animal sources seem to work well in increasing muscle protein synthesis, when combined with exercise and vegetarian and vegan people need to pay extra attention for protein sources because of low bioavailability.

 

Endnotes-

http://www.precisionnutrition.com/all-about-protein

http://www.ideafit.com/fitness-library/nutrition-by-the-handful-an-alternative-to-counting-calories?utm_source=publications+may+2017+ifnt&utm_medium=email&utm_campaign=IFNT+May+2017+%282%29

 

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