Protein plays a fundamental role in building the body and maintaining its vital functions.It is the primary component of muscles, tissues, enzymes, and hormones. A person needs sufficient quantities of protein daily to support growth and renewal processes, especially in children, adolescents, and athletes.
Also, protein is not restricted to building muscles only, rather its effect extends to strengthening bones, improving immunity, and regulating metabolism. With the increased awareness of proper nutrition, introducing protein sources into the diet has become necessary for maintaining the body's general health.
Role of Protein in Muscle Building
· Necessity of consuming protein for building muscle mass:
- Protein is considered the raw material from which muscle fibers are built.
- After exercising, it contributes to repairing the damaged muscles and strengthening them.
- It supplies the body with essential amino acids that stimulate muscle growth.
- It helps improve athletic performance and increase muscle mass in a healthy way.
Protein and Bone Health
· Importance of protein for bone health:
- Protein promotes the absorption of calcium and phosphorus, which are two essential elements for building bones.
- It reduces the risk of osteoporosis, especially in women after menopause.
- It contributes to maintaining bone mass with aging.
Animal Protein Sources
Most important animal protein sources:
- Lean red meat is a rich source of complete protein.
- Chicken and turkey are healthy options low in saturated fats.
- Fish like salmon and tuna contain high-quality protein with Omega-3.
- Eggs are among the best foods for building muscle and are easy to digest and absorb.
Plant Protein Sources
Most important plant protein sources:
- Legumes like lentils, fava beans, and chickpeas are among the most important plant alternatives.
- Nuts and seeds contain healthy fats and beneficial plant protein.
- Whole grains like oats and quinoa promote a feeling of fullness and support energy.
- Combining different plant sources provides all the essential amino acids.
How Much Protein Does the Body Need Daily?
The appropriate amount the body needs for consuming protein:
- The daily requirement differs according to age, physical activity, and sex.
- An adult person needs approximately 0.8 grams of protein per kilogram of their weight.
- Athletes or those who practice intensive training may need 1.2-2 grams per kilogram.
- It is preferable to distribute protein across meals throughout the day for better absorption.
Signs of Protein Deficiency in the Body
Signs that indicate protein deficiency in the body:
- Muscle weakness and noticeable loss of muscle mass.
- Hair loss, brittle nails, and delayed wound healing.
- Feeling of constant fatigue and weak immunity.
- Slowed growth in children and abnormal weight loss.
Best Times to Consume Protein for Muscle Building
Appropriate times for consuming protein:
- Directly after exercise to support the muscle repair process.
- In the breakfast meal to supply the body with energy from the start of the day.
- Before sleep to nourish the muscles during the rest and sleep period.
- Between meals to maintain the energy level balance and prevent muscle breakdown.
Article Summary
Protein is an indispensable element for maintaining the health of muscles and bones. It helps in forming and repairing tissues and supports the body's strength and immunity. Every person needs a sufficient amount of it daily according to their activity and weight, with consideration to diversifying between animal and plant sources.
Consuming protein regularly promotes muscle growth, protects bones from osteoporosis, and increases endurance. Also, paying attention to the timing of its consumption ensures the body's maximum benefit from its advantages, especially for athletes or those seeking a healthy and balanced lifestyle.