IS PROTEIN FOR BODYBUILDERS? LOOK WHAT SCIENCE HAS TO SAY.
When we talk about Fitness Industry, there are the countless rumors about supplements. The most common rumor is about Proteins. Before getting into any such rumors, let us understand how it works.
The human body is full of science. Many chemical reactions undertake in our body which we hardly know about. Two of the most important chemical reactions are Catabolism and Anabolism. Catabolism is a chemical process of breaking foods and nutrients into smaller molecules and releases energy required for our body. Our muscle tissue breaks down when our body undergoes any physical activity. Anabolism on other side helps to build those damaged tissues from the energy released from catabolism process. So it is necessary to maintain a proper balance between both as it backs our metabolism process.
To simplify the process let’s look at the example below: Catabolism= Digestion. It breaks the larger molecules (Proteins, Fats) into smaller molecules (Amino Acids, Fatty Acids). These smaller molecules release energy and help to repair our muscles, bone density and damaged tissues and this process are known as Anabolism.
This process occurs in every human body so a properly balanced diet becomes essential for everyone. From Bodybuilders grunting with weights to athletes running marathons to people couching on a sofa, everyone needs to maintain a proper diet to stay fit. A properly balanced diet includes the blend of Proteins, carbohydrates, good fats and other nutrition required. And when it comes to repairing damaged tissue, protein plays an important role which is often been overlooked.
How does Protein Works in our body?
Protein-rich foods have a bad reputation. They are considered to be full of calories and fats. In women especially, a common perception about protein is that it will bulk them up. So it becomes the prerequisite to understanding the importance of protein in our bodies. Protein consist of long chains of amino acids which are necessary for healing wounds and repairing tissues, especially in the muscles, bones, skin, and hair as well as for the removal of waste deposits produced in connection to metabolism. It keeps you strong, maintains the body weight, fights illness and works as a successful anti-aging.
Benefits of Protein
1. For Children: Protein is essential for the growth of children. It protects them from various diseases and bacterial or other infections. Children are more active so they need a protein-rich diet for their healthy growth. Daily protein requirements for them are:
- Children from age group of 1 to 8 year: 13-19 grams
- Children from age group of 9-13 year: 34 grams
- Girls from age group of 14-18 year: 46 grams
- Boys from age group of 14 to 18 year: 52 grams
2. For Adults: Our body consumes protein when we perform any physical activity such as running, walking, etc. So the amount of protein lost needs to be consumed back to rejuvenate body and cure from any type of injury.
- The Recommended Dietary Allowance for protein is 0.8 grams of protein per kilogram of body weight. This requirement may vary on the basis of activeness of a person.
- The more muscular you are, the more protein your body needs to maintain its lean mass as well as the more you exercise, the more protein your body needs to provide the energy and repair and grow damaged tissues.
3. For Pregnant Women: Protein is vital for pregnant women and breastfeeding women as it helps them to support maternal tissue and for production of milk after the birth of a child. It positively affects the growth of fetal tissue to grow during pregnancy and it plays a role in increasing the blood supply.
- The Recommended intake of protein for pregnant women is 75-100 grams per day.
4. For Elders: As our bodies age, they need more protein to maintain lean mass. Older people progressively lose muscles as they age and their physiology resists to build new muscles. So it becomes necessary to intake more protein coupled with a proper physical activity to recover the muscles loss and stay healthy.
- According to the current survey recommended protein intake for the adults above 65 is 1-1.2 g/kg of body weight per day to both gain and maintain muscle mass and function.
Quick tip for Protein
The requirement of protein can be met from different sources:
Beans: Chana, Urad Dal, Cowpea, Moong, Rajma, Lentils, Soybeans are some of the high sources of proteins.
Dairy: Cottage cheese, Cow milk, Greek yogurt, Tofu, Peanut Butter.
Nuts: Dried apricot, Prunes, Raisins, and Almonds.
Meat: Chicken breast, Lean goat meat, Fish.
Whey Protein, Whey Isolates, BCAA, Casein are some of the sources which help you to sustain your protein requirements for growing and repairing muscles.
So, welcome the shift in attitudes about the Protein, after all, at the end of the day the most important thing is to be Healthy and Happy!