Muscles are very important to the body. Muscle is commonly referred to as the body's fat and calorie-burning engine. Increased muscle mass leads to less body fat, a stronger immune system, more energy less stress.

To promote muscle mass growth, the body requires protein. Protein is best obtained from the foods you eat on a daily basis, whether they are animal protein and plant protein, or protein supplements.

Why is protein necessary for muscle mass development?

Protein is essential for muscle growth for several reasons, including:

Amino acids

When you consume protein, your body converts it into amino acids, which are then used to form new proteins in your muscles and other tissues. Amino acids are required not only for muscle protein synthesis but also for the production of other essential compounds in the body, such as neurotransmitters.

Essential amino acids

The human body cannot produce essential amino acids on its own, so they must be obtained from food. These amino acids are essential for muscle growth and maintenance.

Branch-chain amino acids (BCAAs) are a type of essential amino acid that is particularly beneficial to muscle maintenance and growth. Leucine, in particular, is known to stimulate muscle protein synthesis, which is essential in the anabolic process.

Promotes muscle tissue hypertrophy

Muscle growth or hypertrophy, occurs when muscle protein synthesis exceeds muscle protein breakdown. This means that the body produces more muscle protein than it breaks down.

Consistently eating protein-rich foods can help you train endurance and achieve a positive protein balance.

Prevention of muscle atrophy

Muscular atrophy is a condition in which muscles shrink due to tissue loss. This can happen if your diet is low in protein. Consistent and sufficient protein intake is essential for preventing muscle shrinkage and muscle damage and and maintaining muscle mass.

Daily protein requirements and protein for muscle building

Ideally, you should consume approximately 0.8 grams of protein per kilogram of body weight each day. This is the bare minimum required to prevent muscle problems and meet the body's basic need for amino acids.

However, to build muscle, you need to consume more protein on a daily basis. Experts recommend consuming between 1.6 and 2.2 grams of protein per kilogram of body weight per day. So, if you weigh 70 kilograms, you should consume 112-154 grams of protein per day to promote muscle growth.

For maximum muscle growth, consume more than 2.0 grams per kilogram of body weight per day. To maintain, shape, and lose body fat, you need between 2.3 and 3.1 grams per kilogram of body weight per day to support muscle mass while on a calorie deficit.

To meet the protein requirements for muscle mass development, eat more protein-rich foods such as meat, fish, eggs, dairy products, nuts, and seeds.

To ensure that your protein intake corresponds to your body's needs, consult your doctor or nutritionist for protein recommendations based on your age, gender, activity level, and physical condition.

Have other questions about protein needs and benefits? You can make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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