To build muscle, it is essential to know how much protein to consume. This determination is very important because a deficiency would have serious consequences, as would an over-consumption. Always give priority to quality, even if a sufficient intake is also necessary.
What is the function of proteins?
Proteins are essential nutrients for the human body. They play a major role in the structure and function of all cells, tissues, and organs. Proteins are also involved in many biochemical processes, including metabolism, cell signaling, and gene expression.
Why do athletes have higher protein requirements?
Athletes need more protein than sedentary people because they have higher energy needs and often engage in strenuous physical activity, which can damage muscles. Protein helps repair and rebuild muscle tissue.
Also read : 4 proteins every vegetarian should know
How much protein do I need to build muscle?
The amount of protein you need to eat to gain muscle depends on your weight, your muscle-building goals, and your activity level. To increase muscle mass, it is necessary to combine weight training with a sufficient amount of protein. If greater muscle mass is sought through weight training, an amount between 1.6 and 2.0 grams per kilogram of body weight per day is recommended.
Also read : Protein powder: pros or cons?
Don’t forget to increase your calcium intake
Remember that you need to increase your calcium intake when you consume more protein, as protein can promote calcium loss from the body. This is because calcium is needed for muscle contraction, and protein provides the amino acids needed for muscle growth. Adequate calcium intake is especially important for athletes, as they are at greater risk for bone injuries.