Protein is essential nutrient that perform various function like supporting and building cells, tissues and muscles. Proteins are formed from collection of 20 amino acids, 8 out of which are essential because body cannot produce them and therefore have to source from diet, 12 are non-essential.
Importance of Protein for Muscle Building?
Muscle proteins accounts for around 50% of total body protein with most of it being used for muscular structure. Muscular growth depends on appropriate proteins available which is itself dependent on protein balance which is the balance between protein intake, re-synthesis, and its breakdown. It must need a proper combination of weight training with positive protein balance, which means protein synthesis and intake is more than breakdown of protein.
During workout with heavy weights, muscles get into protein breakdown with splitting amino acids to be oxidized into the energy and utilized for new protein synthesis. After training to promote more muscle growth exercise induced the protein breakdown required to be positive. Make sure that adequate protein is there because this is the great time to consume it.
As in the world of muscle building and nutrition, as one thing is cleared, more question arise. You may learned the importance of post workout protein, however you might be wondering how much of it and the type and source of proteins to be taken for best result.
How Much Protein is required?
Many people think that more protein is good for muscle building, however its utilization is limited by absorption rate and resultant change in its synthesis. Research has proved that disregard of your muscle building goal, upper limit of protein must be 2 g per kg of your body weight. Any amount above will not be beneficial.
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Best Form of Protein Source
Protein sources like fish, meat, dairy, nuts and beans are all good however because of amino acid make up, with other nutrients like fats and carbohydrates in it, can vary the rate of digestion. Change in amino acid profile can also be used to assess protein quality. Sources like meat, dairy and fish contain ideal balance of essential amino acids that support protein synthesis.
Whey protein, usually found in powder forms can be replaced with dairy, because it is derived from cheese production. Best part of whey is that it can be ingested in exact amount you need, without unnecessary calories and fats. Here is a list of protein sources along with their absorption rate.
| Protein source | Absorption rate (g/h) | Reference |
| Raw Egg | 1.3 | 43 |
| Peas flour | 2.4 | 41 |
| Cooked Eggs | 2.8 | 43 |
| Pea flour: albumins and globulins | 3.4 | 42 |
| Milk | 3.5 | 40 |