Protein is one of the crucial macro-nutrient for the human body. It is known as the building block of the cell. Protein is the polymer of amino acid. There are 20 types of amino acids, and only 20 amino acids made numerous proteins. Thus one should consume the proper amount of protein in your diet.
Out of 20 amino acids, 9 are essential. It means you need to consume that amino acid in the proper amount. Out of 9 critical amino acids, 3 is a branched-chain amino acid (BCCAs). If you are a fitness freak, then the consumption of BCCAs becomes essential. Because BCCAs improve the growth of the muscles and reduces exercise fatigue.
How Much Protein You Should Consume
What should the right amount of protein for one person? This is one of the essential questions one should know. Here is the simple calculation which will help you to get the actual amount of protein you should consume daily.
According to several studies, if a person performs the intense exercise, then he/she should consume 0.60- 0.85 grams of protein per pound of the body weight. But some expert believes that the actual amount of protein should are 0.70-0.80 or 1-1.2 grams of protein is ideal for them. So different people have different ideas about it. Here are some range of protein one should consume according to that.
Recommended Daily Consumption Of Protein
Extra Protein Requirements For Pregnancy And Lactation
|Protein Energy Ratio|
|Lactation First 6 Months||19||2800||0.11|
|Lactation After 6 Months||13||1925||0.11|
Some Health Benefits Of Protein
Being one of the crucial macro-nutrient helps in building muscles, repair tissues, and make enzymes and hormones. Thus you need and optimum concentration of protein. Along with this protein has several health benefits, but here we have listed some crucial health benefits of protein.
1. Helps Of Weight Management
Consumption of the right amount of protein helps you to feel fuller for a long time. Felling full for a long time ensures that you will consume a less frequent snack. Consumption of less frequent snacks helps people to maintain healthy body weight. According to the study done in 2017, the use of an optimum amount of whey protein help in the reduction of total fat concentration in people who are overweight or obese.
2. Muscle Growth
If you are looking for a well muscular body, then the consumption of an optimum amount of protein can be the best option. Because it has been proven that the sufficient amount of protein in your body accelerates the growth of the body muscles. You can consume protein via vegetable, fruits, and by using a protein supplement.
There are various brands of protein powder in India, and all of the promises that they are based on the based and advanced formulation so it can fulfill your protein requirements.
3. Boost Your Immune System
The immune system cells are made up of protein; thus, it also needs protein in optimum concentration. Of you do not consume protein in sufficient quantity, then your immune system cell becomes weaken. Therefore it is advised to consume protein in optimum amount. It is considered as an adult male who needs 56g of protein, whereas a female needs 49g of protein daily.
4. Helps In Recovery After Heavy Workout
Protein not only helps in muscle growth, but it also helps in repairing your damaged body cells and tissues. Thus athletes are advised to consume an optimum amount of protein regularly because it speeds up the recovery of the cells after the massive and intense exercise. Several studies have been done to prove this.
5. Improve Your Brain Function
A neurotransmitter is one of the primary cells of the brain, and like other cells, the neurotransmitter is also made up of protein. Thus consumption of the optimum amount of protein makes sure that you have long term memory capabilities. Due to this, you will be able to learn anything faster. When you wish to learn anything, your brain demands the high concentration of amino acids to fulfill your demand. Thus eat protein-rich diet or consume the best brand of protein supplement. There is various brand of protein, and all of them claim that they are the best protein brand and manufacture best protein powder in India. So buy the best protein suppliant and ensure that you consume optimum concentration of protein.