When having a meal, we know that protein is one of the nutrients we should prioritize. It even explains it in the origin of the name proteos, which is a Greek word meaning “primary.”
But having a general idea alone will not fully help us understand how this macronutrient acts on our body and help us get the body image we want to achieve.
To help you effectively benefit from protein, it is important to know why it is needed, when should it be consumed, and the advisable amount to be taken.
Firstly, protein is one of the building blocks of the body that is made out of amino acids. It is a macronutrient, along with fats and carbohydrates. Which means that it is a nutrient that is needed in large quantities in someone’s diet.
Proteins are needed for tissue growth and maintenance. This is why bodybuilders, athletes, or people who live an active lifestyle need protein the most. Because when we do high-intensity workouts, our muscle tissues develop tears, also known as micro-tears that will require repairing. These tears cause the body to string together amino acids into new proteins that repair these microtears.
This process also activates satellite cells, which are also known as stem cells that flood the damaged area where it multiplies and fuses into the muscle fibers resulting in the muscle strand becoming bigger and stronger.
Therefore, to develop bigger and stronger muscles, the key here is having enough protein because this process of muscle growth only occurs when you have enough of it.
Aside from muscle repair and development, it has plenty of other functions as well.
Besides getting enough protein every day, it is also necessary to eat it at the right time.
For you to be able to fully benefit from the growth and repair of proteins in the muscle tissues, it is best to have your daily dose of protein before and after your workout or training. Especially to those who do weightlifting.
Recommended for pre-workout meals, have a complete meal of your favorite protein source, carbohydrates, and vegetables around 1 to 2 hours before working out. This gives your body enough time to fully digest the food before you start your exercise. You may also consider taking a more convenient approach to pre-workout nutrition in the form of protein shakes. Most experts suggest that you take a protein shake about 30-45 minutes before working out. For post-workout meals, to optimize muscle growth, you need to take your post-workout protein within two hours after your exhausting workout.
However, for most people that do not regularly partake in high-intensity training, it is just essential to consume enough protein to keep them in good overall health as part of their daily, balanced diet.
The entire idea of a healthy diet is balanced in the intake of nutrients that sustain us. No matter how good a nutrient is, if you have it in excess, it won’t be safe for you. Hence why you should know how much protein is healthy for you.
However, the answer regarding the proper protein intake varies for each person. Your target protein intake depends on your weight, fitness, gender, fitness goal, and lifestyle. The amount of protein you take also depends on the level of daily physical activity and the existence of certain conditions of health.
Nevertheless, most official dietary organizations recommend a relatively moderate intake of protein. The Dietary Reference Intake (DRI) is 0.36 grams of protein per pound (0.8 grams per kg) of body weight. Still, this is just a rough estimate of an average person since this does not fully determine the state of health of some.
Having the right protein consumption is one of the most vital steps in accomplishing your fitness goal and eating a balanced diet but since the chart that determines the healthiest amount of protein one should take depends on many factors, figuring it out through mere understanding will be confusing.
But that’s not how it’s supposed to be.
Choosing to eat right should not be a struggle, therefore, our protein calculator accurately accesses your health profile for you. This way, you will know exactly how much protein you need. It is based on sound science and takes into account your particular needs and lifestyle, offers the most precise estimate of your recommended daily protein intake.
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