1a. What is Protein and Why is it Important?

Protein is among top three supplements for the body to utilize and generate energy. The macronutrients that are important include carbs, proteins, and fats.

Scientifically, protein is a set of amino acids that are linked as chains. The links that hold these amino acids in place are called peptide links. Amino acids are the primary nitrogen source in the body. Maintaining a healthy nitrogen balance is vital for healthy muscle growth and repair.

Apart from its ability to build muscle, protein is required for:

• Maintain a PH level in the blood.
• For muscle tissue preservation during dieting or cuts.
• As a source of energy in the absence of carbohydrate sources available.
• To build and maintain proper hormone levels.
• In order for chemical reactions to take place.
• To keep the body’s immune system functioning correctly.
• To regulate our body’s fluid equilibrium.

1b. Protein and Muscle Growth

Aiming to increase your protein intake daily while on a resistance training program can increase the amount of lean muscle mass. The human body is continuously in “protein turnover.” Muscle tissue is constantly fixed and rebuilt. To maximize this repair the body must have an equilibrium of nitrogen and protein.

If you don’t eat enough protein, you confuse your body. It only has so many basic ingredients to work with and won’t be able to fix all the things it requires to fix. In this scenario, the muscle may be lost. Furthermore, many vital bodily functions are compromised, such as the regulation of hormones and blood balance.

If you’re participating in an intense exercise routine, more muscle tissue than normal is in need of repair. This is why weightlifters and bodybuilders need more protein. Growth in muscle strains more on the body’s nitrogen balance than maintenance.

1c. Protein and Fat Loss

Protein foods are very thermogenic. The way to put it is that, simply, it requires an extra amount of energy for digestion protein. The body must work 30% harder to digest protein food than it does to digest and process carbs and fats. For this reason, a high-protein diet boosts your metabolism and aids in losing fat.

Proper protein intake is also vital for the body to properly mobilize stored fat for energy. If you aren’t eating enough protein, your body may have a difficult time drawing on fat stores and may cause muscle tissue to be destroyed for energy. This is among the main reasons why eating low-protein diets may make you feel tired and weak.

1d. Protein and Recovery

Protein plays an important role in the recovery of muscles and exercise “rebound.” When you work out, two things take place:

1. You are depleted in glycogen.
2. Your muscles are damaged and need repair.

A steady stream of protein insures a proper nitrogen balance. And a positive nitrogen balance lets your body be at “muscle repair mode”. The quicker your muscles heal and recover, the quicker you will be able to heal. Conversely, undereating protein foods causes an imbalance in nitrogen. If this happens it takes longer to recover.

Extra protein is essential especially for athletes who perform regular workouts or who are cutting fat.

1e. Protein Food Sources

Typical protein food sources include eggs cheese, milk and seafood. Other sources include chicken, poultry, fish, beef lamb, pork soy, veal, nuts and legumes. A small amount of protein are also present in fatty and starchy foods. Because protein levels in these foods are minimal typically, they are “ignored” by bodybuilders and athletes when a protein-rich diet is planned.