What is Protein?
Proteins are the body building blocks, more importantly, the building blocks of your muscle. Amino Acids, the building blocks of Protein, are crucial for rebuilding and recovery of your muscles. Protein is made up of 20 amino acids, your body can only product 10 of these, called non-essential amino acids. The other 10 Amino Acids, essential amino acids, you must acquire from your food. Below is a list of essential amino acids and the main food sources.
The more a person uses their muscles, i.e. athletes, body builders, etc. the more protein their body should get in order to quickly repair the break down of their muscle. The average male recommended daily intake of protein is 56 grams, however, there should be a low calorie to protein ratio. This is where taking protein powder becomes an option for a lot of people who are on a regular work out schedule.
According to MensHealth “Men who work out 5 or more days a week for an hour or longer need 0.55 gram per pound. And men who work out 3 to 5 days a week for 45 minutes to an hour need 0.45 gram per pound. So a 180-pound guy who works out regularly needs about 80 grams of protein a day.”
Check out how much protein you should be eating here.
Meat, dairy, eggs, poultry and seafood provide most of the protein that you need for daily consumption. While Plant- based foods only provide some of the amino acids that you need. There are times when taking a protein supplement is beneficial.
When growing. As a teenager more protein is needed due to the development of muscles and active lifestyles.
When you start working out. When starting to workout you will be building a lot of muscle that needs to be fed with more protein than normal. Also, when you increase the intensity of your workout; you start a new training method or intensity.
When you get injured. When you get injured, your body uses protein to repair itself.
If you are vegan. People who pursue a vegan or vegetarian lifestyle eliminate a number of common protein sources from their diet, including meat, chicken, and fish, and sometimes dairy and eggs. Getting enough protein is unlikely without the help of supplements.