Contents:
- Medical Video: How Much Protein Can You Digest Per Meal? (ABSORPTION MYTH)
- Benefits of protein to maintain muscle strength
- How much protein needs for muscles to form optimally?
Medical Video: How Much Protein Can You Digest Per Meal? (ABSORPTION MYTH)
Protein is an important nutrient that is widely used to build muscle. The more intake of protein eaten, the stronger and bigger your body muscles. However, the process of muscle formation is actually not that simple. There are a number of proteins from food that can make the absorption of protein into muscles more optimal. So, how much protein needs for muscle must be fulfilled? Here's the explanation.
Benefits of protein to maintain muscle strength
As much as 90 percent of the protein content in food will be absorbed by the body to build and repair damaged muscles. Before the body absorbs protein, digestive enzymes in the stomach and intestines will break down proteins into small parts in the form of amino acids.
After the protein is successfully broken down, amino acids will immediately be channeled into the blood and small intestine to be absorbed. When you feel the digestive system is healthier and the muscles are getting tighter, this is a sign that the protein has been absorbed properly by the muscles of the body.
When you exercise, all the muscles in your body will work with every move you make. However, if you exercise too hard because you want to immediately form large muscles, this can cause a very small tear in the muscle.
The harder you use muscles to move, the more tears in the muscles. That is why you feel muscle aches and pains after exercising.
Well, here is the importance of intake of foods containing protein to maintain muscle strength. Because, protein can help repair even the slightest damage to the muscles so that your muscles will grow bigger and stronger.
According to a study conducted at Mcmaster University in 2012, the process of muscle formation and recovery can continue for 24-48 hours after exercise. If it is not balanced with food sources of protein, then the process is not optimal. This will make the muscles easily tired and do not develop even after exercising.
How much protein needs for muscles to form optimally?
To prevent damage to muscles, you need at least 25-35 grams of protein. If the muscle does not get enough protein, the muscle will be damaged slowly and cause pain. This will get worse if you continue to do physical activity without being balanced with balanced nutritious food intake.
Conversely, if you consume at least 25-35 grams of protein, then this protein will be directly used to restore damaged body muscles and strengthen them.
To get enough protein intake, aka no less and no more, then you can fulfill this by eating protein-based foods such as:
- 1 egg = 6 grams of protein
- 1 piece of skinless chicken breast fillet = 53 grams of protein
- 1 glass of milk = 8 grams of protein
- 1 ounce of tuna = 30 grams of protein
- 1 cup of yogurt (9 ounces / 170 grams) mixed beans = 25 grams of protein
Be sure to always meet your daily protein needs as much as possible every day. According to Livestrong, according to a study published in the 2014 Journal of Nutrition, you are encouraged to divide up portions of foods high in protein for strong muscles in several meals, rather than directly eating large amounts of protein at one time.
Instead of consuming 60 grams of protein three times a day, change it by eating 25 to 35 grams of protein four or more times a day. This is useful for maintaining the process of forming the muscle so that it continues without pause. As a result, you can immediately save the body's muscles from damage and strengthen them.
No less important, also fulfill other nutritional needs by eating vegetables, fruits, and seeds that contain healthy fats, vitamins, and minerals that are good for the body. Besides being healthy, the combination of nutrients can also help keep your body weight ideal.
