Proteins are enormous,
complex particles that play a vital role in the human body. They deal with
human cells. Proteins help in the regulation, structure, and function of body
tissues and organs.
Protein is a
macronutrient made up of essential amino acids needed in large quantities to
maintain, repair, and build tissues. The common belief is that proteins help
our body gain weight and muscle mass.
Hence, bodybuilders,
gym and fitness trainers all across the globe recommend the intake of protein
for muscles growth*. However, only consuming protein in large quantity will not
help in gaining muscles mass but following a balanced diet and rigorous
exercises are equally important.
This blog will discuss
the types, advantages/disadvantages, and different sources of proteins in
detail.
How
Proteins Build Muscles?
Proteins are important* in building muscles.
While exercising the muscles gets worn and torn and this damage initiates a
repair process in which certain hormones with the help of macronutrient protein
forms new satellite cells which repair the damaged muscle's fiber.
These extra
layers of satellite cells soon add an extra layer of muscles. This is how
protein helps in building body muscles.
Advantages
of Protein Consumption
There are several
benefits of consuming proteins*, some of which is as follows:
Ø Reduces Appetite and Hunger Levels
A study shows protein helps you reduce your
hunger by improving the functionality of weight regulating hormones. Adding a
few extra grams of protein to the diet can decrease an overall reduction in
consumption of carbohydrates and fats.
People
believe that protein helps in muscle growth* but the lesser-known fact about
protein is that it can help in reducing body weight* and fats as well.
Increases body mass and overall strength:
Proteins act as the building blocks of our
muscles. Consuming protein along with strength training promotes muscles
growth. An
adequate amount of protein intake can also stop muscles loss when one is trying
to lose weight.
Ø Proteins are also good for bones
A person who eats more protein has a better
bone density and mass and also suffers less threat from diseases like
osteoporosis when they get old.
Reduces craving for late-night snacks
Protein not only helps in reducing hunger but also improves the
functionality of dopamine (a brain hormone responsible for addiction and
craving). Thus having a protein-packed breakfast can drastically reduce the
chances of late-night snacks.
Lowers blood pressure and improves risk factors
for heart diseases
It is interesting to notice that the high consumption of protein not only reduces blood pressure but also improves heart conditions by lowering risks related to
heart diseases.
Ø Protein
helps in Weight loss and also in maintaining weight loss
A high protein diet boosts body metabolism and
therefore reduces the chances of calorie intake and craving. High
Protein consumption leads to less consumption of carbohydrates and fats and
thus helps in losing weight* and maintaining body weight.
Ø Recover and repair the body after injury
Since proteins are the building blocks of
tissues and muscles, the presence of high protein in the body helps it to
quickly revive from any internal or external injury.
Ø Helps
to stay fit even when getting old
With age, the muscles deteriorate but eating protein-based food and
supplements can help in strengthening the muscles thus resulting in having a
fit body even when you age.
Apart from these
natural food supplements, the market is swamped with many protein
supplements products all promising to be effective. It becomes a tiring and confusing job to
select the best protein supplements to build muscles.
Conclusion
We need to understand
that even though a higher protein can have health benefits for many people, yet
it is not necessary for all.
Almost every individual
eats around fifteen percent of calories from protein without trying anything
special. Their daily food can contain enough calories to prevent deficiency.
However, in certain
cases, people by increased their protein intake to 20-30% were benefited from
some extraordinary health benefits.
It is commonly believed
that carbohydrates build muscle, not protein, which is not completely true.
People need to take both carbohydrates and proteins to build muscles and retain
them. Strength training, weight lifting, and moderate exercises can also help
to achieve a strong power full muscular body in a short span of time.
Protein not only builds
muscles or helps people to gain weight but also is effective in losing weight,
improving body metabolism, and getting rid of extra fat present in the body.
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Allen Hicks
