protein function

What is the role of proteins in bodybuilding?

For good body and muscle development, many athletes consume proteins daily. Both animal and vegetable proteins are essential to the proper functioning of the metabolism. If you are a bodybuilder, taking protein will help you improve your muscular growth and to recover more quickly. To benefit from all its advantages, however, it must be consumed wisely. In this article, discover the protein function on the construction of muscles.

What are proteins?

With the carbohydrates and the fatsproteins are one of the three macronutrients that the human body needs for energy and function. Pillars of muscle development, proteins are nothing more than a amino acid chain. Some of these amino acids are said to be essential, while others are considered non-essential. Among the essential amino acids, it is possible to find leucine, valine and isoleucine: these are the famous BCAA.

Essential amino acids cannot be synthesized naturally by the body. It is therefore essential to provide them through the diet.

Protein and bodybuilding: why are they essential?

Proteins participate in body development

When you perform a physical activity such as a strength exerciseYour muscle fibers are damaged. Your muscles will therefore try to rebuild themselves to become stronger. This is called themuscle hypertrophy. However, to do this, they need to have an adequate protein intake.

Protein intake helps maintain muscle mass. In some cases, it can also help to build muscle. In the world of bodybuilding, this is called a mass gain.

proteins for bodybuilding

In addition to the construction and muscle recoverythe protein is also known to cause the sensation of satiety. This is not negligible, especially if your sporting objective is to lose weight or fat. By consuming protein, you will be less hungry and will be able to burn calories more easily.

Without good nutrition, it is impossible to obtain results. It is therefore essential to set up an adapted diet, in addition to your bodybuilding exercises at the gym. If you do not consume enough protein, your body may go through a phase of catabolism. This means that your nutritional intake will not meet the body's needs for physical activity. In other words, you will lose muscle.

Do you want to benefit from a perfectly calibrated nutritional program?

On the other hand, it is advisable not to abuse the consumption of proteins. In fact, theexcess protein can cause you to gain weight (just like carbohydrates and fats). It can also cause digestive problems, as protein is a difficult molecule to digest.

The best thing to do is to respect your daily supply.

The impact of proteins on the functioning of the body

Protein helps to strengthen the development of nerve cells and hormones. It is actually essential to life since it contributes to the formation of every cell in the human body. In other words, the human body cannot function without a minimum supply of protein, however small.

It is also involved in the training and development of structural proteins :

  • keratin,
  • collagen,
  • elastin.

It also stabilizes several regulators in the body. This is, for example, the case for the regulation of information transport and gene transcription.

Protein consumption helps to regulate the blood pH level and participates in the maintenance of the amino acids contained in it. These amino acids play a role in the construction of the muscle insofar as the muscles use the surplus to build themselves.

Finally, a good intake of protein per day helps to strengthen the immune functions of the body. The body is thus better equipped to fight against the various bacterial invasions that occur every day.

How much protein should I eat on a daily basis?

The dosage of protein varies according to the level of physical activity and the results expected. In order to meet the basic needs of the body and to allow a normal functioning of the metabolism, it is recommended to consume daily at least 0.8 grams of protein per kilo of body weight.

To develop your muscles and gain volume, the dose will have to be more consequent. You need between 1.5 and 2 grams per kilo of body weight. If you weigh 80 kilograms, you will need to ingest between 120 and 160 grams of protein each day. For a bodybuilder, this dose of 2 grams per kilo of body weight per day is the minimum.

To learn more about the amount of protein to consume, I invite you to consult this complete article.

Obviously, to achieve successful weight gain, this must be coupled with regular muscle exercise. To obtain satisfactory results, it is important to be assiduous in your training. Gaining muscle takes time. But you can achieve this by combining a high protein diet with regular workouts at the gym.

But what happens if you eat too much protein? If you are healthy, the main risk is gain weightThis is because your caloric intake will be much higher than you need. This can be more dangerous if you suffer from kidney problems. In fact, over-consumption of protein causes your kidneys to overwork. If your kidneys are defective or weakened, they may not be able to perform their main task of eliminating waste from the body.

What foods are the most protein-rich?

Some foods have an excellent protein content. It may be wise to include them in your diet in order to build muscle mass.

animal proteins

As far as foods rich in animal protein are concerned, I advise you to consume :

  • eggs,
  • fish,
  • red meat (especially beef),
  • white meat (chicken, turkey, etc.),
  • dairy products such as cottage cheese or skyr.

Some plant foods are also good sources of protein:

  • quinoa,
  • legumes (lentils, etc.),
  • oatmeal,
  • nuts,
  • soybeans.

If you are having trouble meeting your protein needs, you can of course opt for snacks made from supplements such as whey protein.

And if you are vegan, it is of course possible to build muscle.

Conclusion

To ensure its vital functions, our body needs proteins. These proteins contribute to the proper functioning of our body. This is even more true if you practice bodybuilding or a sport in general. But the role of protein goes far beyond building muscle. The supplementation with dietary supplements such as whey protein does not replace your daily food intake. It is only useful if you do not manage to reach your daily quota. Finally, make sure you take the right dosage so as not to strain your kidneys and your body.


Other articles to read :

How much protein should you eat per day?

Overview of soy protein

What is the importance of nutrition to progress in weight training?

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