Protein It has become so synonymous with health and fitness that marketers have found it to be a critical sales tool on food packaging. You’ll see “high protein” touted everywhere and not just in protein bars and whey. protein powders in the health food section of grocery stores. Now you can buy protein cookies (that taste like cardboard), protein-rich pasta, bread, bagels and cereals, protein coffee and water, and more. Even naturally high-protein foods like yogurt, cheesefish and meats are often (redundantly) promoted as “high protein”.
The problem with the protein craze is that too many people assume they only eat a food marked “high in protein“It’s all you have to do to lose weight and get fit. It doesn’t work that way. If you want muscle and strength, a healthier, fitter body, ignore the hype and learn about the best protein to eat for leaner muscle.” powerful.
“When it comes to increasing muscular strength and building muscle, there are three main components you need: eating the right calories (a caloric surplus if you’re looking to gain muscle/weight), eating the right type and amount of protein, and strength training” . says our board of medical experts member Amy Goodson, MS, RD, CSSDboard-certified specialist in sports dietetics and author of The Sports Nutrition Playbook. “Together, these three components can help you get stronger.”
For best results, Goodson recommends focusing on complete proteins, prioritizing animal proteins, for stronger muscles. Read on to find out what the benefits of eating these specific types of protein are, and to learn more, don’t miss out. Best eating habits for stronger muscles, says dietitian.
For stronger muscles, you need to eat a high quality protein, known as a “complete protein,” which contains all nine essential amino acids that your body cannot make on its own. “These nine essential amino acids are necessary to build and repair lean muscle mass,” says Goodson.
When it comes to details, you’re safe with all animal sources of protein. “All animal foods like beef, pork, poultry, fish, dairy and eggs are considered complete proteins,” says Goodson.
as for plant-based proteins, you have to be more selective. “Some plant-based proteins like soy foods, quinoa, hemp seeds, and pistachios are considered complete plant-based proteins,” he says. Other plant-based proteins like beans, legumes, lentils, other nuts and seeds, pecans, and nut butters are considered “incomplete proteins,” meaning they don’t contain all nine essential amino acids.
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“If you want to build muscle and recover quickly from intense weight training, you need animal protein,” he says. Elliot Torsney, RDNregistered dietitian nutritionist and certified personal trainer in fitness den.
Animal proteins tend to be more bioavailable to the body because plant foods also have fiber and other compounds that compete with protein for absorption during digestion. (But that fiber also makes plant-based protein foods fantastic sources of protein for overall health.)
“Does that mean you can’t gain muscle on a plant-based diet? No, but it does mean you need to be strategic with your protein intake and eat a variety of plant-based proteins to ensure you get all of the essential amino acids.” that your body can’t make,” says Goodson. “Someone who eats 100% plant-based may need a little more protein to make sure they’re meeting their needs.”
The long-standing general pattern is 0.8 grams of protein for every pound of body weightBut it’s best to be a little more specific, since “protein needs depend on a person’s size and the type of physical activity they engage in,” says Goodson.
For example, those who are moderately active and exercise a few days a week need 1 gram of protein per kilogram of body weight, those looking to lose weight while exercising should aim for 1.5 grams of protein per kilogram, and athletes of strength need 1.6-1.7. grams per kilogram.
A simpler approach may be to aim for a certain number of grams of protein per meal and snack.
Research suggests that about 30 grams of protein per meal and snack provides your body with what it needs, as well as helping to promote satiety and feelings of fullness, Goodson says.
“The important thing to remember is that excess protein does not mean more muscle mass,” says Goodson. “It’s essential to eat the amount of protein you need and spread it out throughout the day, but balance that with high-quality carbohydrates and healthy fats.”
In other words, eat some protein at each meal, about 30 grams.
And don’t forget to consume 15 to 25 grams of high-quality protein within 45 minutes of finishing a workout. “For athletes who are larger, they can consume up to 40 grams of protein,” Goodson says, “but research suggests that when you go past 40 grams of protein, the body no longer uses it for muscle synthesis and just converts it into in energy.”
Strength training breaks down muscles. Protein repairs muscle, making it grow and get stronger. “The ‘light switch’ for muscle resynthesis is an essential amino acid called leucine, which is found in all animal foods and a variety of plant foods,” explains Goodson. Whey protein (in the form of shakes, bars and milk) is ideal for muscle resynthesis after training, it has a high natural content of leucine and is quickly digested, accelerating the entry of protein into the muscles.
Goodson recommends combining about 20 grams of whey protein with fast-digesting carbohydrates for recovery. “Good examples include a shake made with whey protein, milk, and fruit, a ready-to-drink shake, low-fat chocolate milk, or a protein bar with 15 to 25 grams of protein,” she says.
Looking for a quality whey protein powder? Verify The 9 Best Whey Protein Powders, According to Dieticians.
