The role of proteins for muscle formation

Protein is an important component of every cell in the body. Hair and nails are mostly formed from protein structures. Your body uses proteins to build and repair tissues, and also uses proteins to make enzymes, hormones and other chemicals. The structure of proteins is also an important factor that helps build bones, muscles, cartilage, skin and blood.

Along with fats and carbohydrates, protein is a "multi-nutrient". This means that the body needs a relatively large amount of protein. We only need vitamins and minerals in small quantities, so they are called "micronutrients". But unlike fats and carbohydrates, the body does not store proteins. Therefore there will be no protein reserves when there is a shortage.

Although it is necessary to limit the consumption of excess protein, you should also know that proteins are essential for normal functions of the body. In addition to supporting enzyme and hormone synthesis, the protein structure maintains fluid balance and regulates important functions, such as:

• Build antibodies against infection;
• Supports blood clots;
• Quickly open wounds.

The amount of protein your body needs will depend on your daily weight and calorie levels. Most Americans consume too much protein in their daily diet. Some specific groups of people are at risk for protein deficiency, including elderly women and those with illnesses or eating disorders. Protein deficiency is defined as absorbing only about 50-75% of the recommended daily amount of protein.

The Food and Nutrition Council recommends consuming 0.36g of protein per pound of body weight, or 0.8g of protein per kilogram of weight. Thus, a person weighing 77kg needs to add about 61g of protein per day.

Protein should also account for about 15% of your total daily calorie intake. For example in a diet of 1,800 calories per day, about 270 of them should come from protein.

Many people who go to the gym, especially men, often build a protein-rich diet to strengthen their muscles. But this is actually a misconception. Consuming more protein does not affect the formation of muscles and strengthens your strength.

Many people think that the more protein supplements, the more muscle will form. In fact, the only way to build muscle is through exercise. The body only needs a small amount of protein to function well, and adding protein does not add to your strength.

4.1. Side effects

Medical research shows that excessive consumption of protein can harm the body. An excess protein diet, namely more than 30% of total daily calories, can cause side effects such as:

• Adding a lot of protein to your diet but not commensurate with your calorie levels or exercise regime not only does not help you build muscle mass, but also puts the whole body system under stress.
• According to a study published in 1992 in the Journal of the American Geriatric Association, eating more protein and increasing total calories, but maintaining the same level of exercise would produce an equal amount of fat and muscle supplements.

In addition, there is evidence that people who follow a protein-rich diet often excrete excess calcium in the urine. Excessive loss of calcium can lead to osteoporosis.

So, consider carefully before you want to cut down on carbohydrates and boost proteins. An unbalanced diet will force the body to have countermed reactions.

4.2. Ketogenic Status

If protein is consumed more than 30% of the total calories will cause the accumulation of toxic ketones. This ketogenic diet can cause your kidneys to over work to push ketones out of the body. When the kidneys are on the task of removing toxic ketones, you may lose a significant amount of water, especially with heavy exercise people.

Dehydration usually appears on the whole body and causes weight loss. At the same time, you also lose muscle mass and calcium in the bones. In addition, dehydration also creates pressure on the kidneys and heart. Dehydration from the ketogenic diet can cause you to gradually become weak and dizzy, have bad breath or lead to other problems.

Where's the protein? In general the structure of proteins is present in a lot of different foods. The choice of protein to take will affect overall health. If you eat proteins in processed meats, such as sausages and cold cuts, in the long run can harm the body. The risk of type 2 diabetes, cardiovascular disease and colorectal cancer will increase.

Nutritionists recommend protein supplements from the following sources:

• Meat;
• Cheese;
• Milk;
• Fish;
• egg.

However, animal foods high in proteins are also high in saturated fats, which increase the risk of heart disease,stroke, diabetes and some types of cancer.

To solve this problem, there are also a lot of plant-based foods that provide you with the same amount of protein as meat. For vegetarians, protein can be found in soy-based products (e.g. tofu), rice, corn and some legumes. A breakfast with nuts not only provides you with a lot of protein, but also a healthy source of fats.

Whether you are a fitness trainer, a marathon runner or just a regular sportsman, a balanced diet, rich in fruits, vegetables, cereals, lean meats, fish and carbohydrates is the optimal choice that nutritionists recommend. If there is a need to reduce fat, you should maintain a low-carb, protein-rich diet for about 6 months to ensure safety and efficiency.

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Reference:webmd.com