“Do you want to look muscular and strongly built?” “Yes, sure.” You do not have to rely only on the heavy exercises in a gym to achieve your dream goal. No doubt, exercise helps you burn extra calories and shape your physique. A good dose of nutrients is essential anyway for your body to remain healthy and fit. A balanced diet is the best key to maintaining good health, as various dietary elements play their crucial role. Protein is the most vital food component and the dietary protein benefits are too many for you to list them.
Where to Find Dietary Protein Benefits
Proteins are essential for cell growth and you require a regular dose for your muscles to grow and function efficiently. Various natural sources of proteins, both animal and plant based, are found all around in your easy approach. The chief-most are: meet, fresh fish, poultry, eggs in different forms , dairy, vegetables, grains and nuts. These include both the raw and the processed proteins meant for the human needs.
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How Much Dietary Protein You Need
To enjoy dietary protein benefits maximum, you need from 0.8 to 1.8 gm of protein per kilogram of body weight. It translates to 56 to 126 grams daily for a sedentary person weighing 70 to 90 kilograms on the average.
What Dietary Proteins Are Made Of
Dietary proteins are the chemical substances, made up of carbon, hydrogen, oxygen, nitrogen, sulphur, phosphorous, etc. These are in the form of amino acids found in your diet. These are the building blocks of muscles and are direly required to build, repair and maintain muscle tissues normally.
Together with fats and carbohydrates, proteins are also the macro-nutrients meaning thereby that human body needs them in large amount. On the other hand, fibers, vitamins and minerals are micro-nutrients which your body requires only in small amount. Like those of all other food components, the dietary protein benefits are worthwhile in many respects.
How Dietary Proteins Help You Gain Muscles’ Size and Shape
A number of research surveys have revealed that the dietary protein helps your muscles gain size and strength. The simple intake of dietary proteins alone cannot do anything worthwhile to your muscles size and shape. This is only a myth that the extra amount of protein intake adds to the mass of your muscles. What actually happens is a different game.
The building blocks of proteins, amino acids, are always there to assist and cause many chemical reactions in your body. When you undertake exercise or weight training, your muscles develop tiny micro tears within themselves. After the exercise, you eat a healthy dose of dietary proteins which break down themselves into the amino acids. These amino acids fill and repair the tears in the muscles, causing a reasonable gain in muscles’ mass and shape.
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Most Common Dietary Protein Benefits
Usually numerous in numbers, the dietary protein benefits are really worthwhile. Some chief benefits are as below.
- Higher overall protein intake results in higher muscle mass and vice versa. Both animal and plant proteins are vital in this context. The heavy size and strength of quadriceps, the front muscles of the thigh, are because of heavy intake of proteins.
- All proteins, no matter what the source is, are there to ensure bone density, muscle mass and strength. No other nutrient does all this at a time to maintain bones and muscles health.
- The positive nitrogen balance inside your body gets secured by the sufficient amount of dietary proteins. With this fine nitrogen balance, your anabolism works properly and efficiently.
- According to the research by the American Journal of Clinical Nutrition, dietary proteins tie themselves to bone density. They also affect muscle mass and strength irrespective of the source they come from.
- Owing to so many dietary protein benefits, body builders are just gulping down protein shakes to ensure muscle gain.
- Dietary proteins also help in weight loss; therefore, dieters are gobbling down protein bars in hope of a quick weight-loss.
- Among many other dietary protein benefits, the use of proteins in making hair, nails, skin and blood is marvelous. Besides, proteins also play their vital role in making enzymes, co-enzymes, cartilage, hormones and other chemical substances.
Some Additional Dietary Protein Benefits
- Your body does not store proteins; hence, these do not make you bulky like fats and carbohydrates. These two always get stored in your body and are used whenever needed. On the contrary, proteins always need to be supplied afresh whenever required, as your body has no reservoir to draw on whenever it needs them.
- It infers that you should keep eating proteins the day long, but this is not the actual case. To tell you the truth, you need less total protein than what you might think. But better food sources should always be there to make you avail more and more dietary protein benefits.
- According to the U.S Department of Health and Human Services, extra proteins never add extra strength to your body muscles. Taking proper exercises regularly is best to build the size and the shape of muscles and maintain them long afterwards. Proteins only assist this whole process and you need only their modest amount to make your body function normally.
- In terms of regular meals, three daily servings provide seven ounces of proteins. These are sufficient to satisfy the needs of teen age boys and active adult males.
- Five ounces of proteins are enough for the children under the age of six, most women and some older people. Two daily servings are enough for a total of five ounces of the dietary proteins.
- Two daily servings for a total of six ounces are sufficient for the needs of teen-girls, active women and older-people.
- Proteins are also the security guards of your body. The antibodies formed against the invading germs’ proteins (antigen) are also protein in nature. These antibodies (proteins) attack the invading bacteria and kill them to relieve the patient of the infection.
High-protein and low-carbohydrate diets are most welcome everywhere in the world, for they provide size and strength to your muscles.
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