The Essential of Fitness: Protein

• Proteins are composed of 20 different amino acids.

• They play vital roles in the body, such as structure, repair, and growth.

• They are essential for muscle tissue, skin, hair, and other bodily functions. Proteins prevent muscle loss and maintain muscle preservation.

• During exercise, muscle fibers are damaged, and protein intake repairs this damage and supports muscle growth.

• Adequate protein intake promotes an increase in muscle mass. Many studies have shown that muscle synthesis can only increase within 48-72 hours after training if protein intake is sufficient.

• Muscles, especially, require more amino acids like BCAAs (valine, leucine, isoleucine).

Main Types of Proteins

Animal Proteins

Meat, chicken, fish, eggs, milk. They are complete protein sources and contain all essential amino acids.

Plant-Based Proteins

Legumes, nuts, tofu. These may be incomplete proteins, but all essential amino acids can be provided with proper combinations.

Casein Protein

Milk-based, slow-digesting protein that offers prolonged amino acid release.

Whey Protein

• Milk-based protein derived from whey, which is quickly absorbed and accelerates muscle repair. It is easy to prepare and considered cost-effective. It has a high BCAA content.

• It is widely used in the fitness world. Let’s explore its types!

Types of Whey Protein

Whey Protein Concentrate

Contains more fat and carbohydrates compared to other whey types, typically with a protein ratio of 70-80%. It is economical and suitable for general health.

Whey Protein Isolate

More refined, with a protein ratio of up to 90%, and contains less fat and lactose.

Whey Protein Hydrolysate

Predigested, allowing for faster absorption. Ideal for those seeking rapid recovery.

Daily Protein Intake and Timing

• The daily required protein amount varies based on the individual and activity level.

• For active individuals, 1.8-3.0 grams of protein per kilogram of body weight per day is recommended. Considering kidney health, 1.8 grams is considered ideal.

• For non-active individuals, this amount is 1 gram per kilogram.

• For a 70 kg athlete, the recommended daily protein intake is 126-210 grams.

• The total daily protein intake is essential and should be consumed in at least two separate meals.

• Alongside sufficient protein intake, adequate water consumption is also important for muscle health.

General Health and Metabolism

• Protein intake can accelerate metabolism and aid in fat burning.

• Regular protein consumption strengthens the immune system and supports healthy body functions.

• In addition to muscle building, protein benefits bone health and skin health.

• Adequate protein intake improves overall body health.

• During protein digestion, 18-25% of their calories are burned, which promotes satiety and plays a significant role in healthy weight loss.