Myths and Reality: How Protein Affects Your Muscle Growth

As they say, you are what you eat. And in the case of protein/protein An old saying sounds like the truth. Our skin, our bones, even our hair and nails are made up almost entirely of protein. And perhaps most importantly, protein fuels the process of muscle growth. But as common as protein is, there's a lot to understand about how it works and how we can get the most out of this crucial nutrient.

YOU PROBABLY NEED MORE PROTEIN

After intense training, muscles experience microtraumas, and protein helps to repair them, making them stronger and bigger. However, you should not plunge into the world of uncontrolled protein consumption - it is important to understand the rules of the game. Most adults would benefit from eating more than the recommended daily allowance of 56 grams, says Donald Layman, PhD, Professor Emeritus of Nutrition at the University of Illinois. The benefits go beyond muscle, he says: Protein dulls hunger and can help prevent obesity, diabetes and heart disease.

Scientific studies confirm that the optimal protein dosage for active athletes and those seeking muscle growth is approximately 1.5-2.0 grams of protein per kilogram of body weight per day. This allows you to provide the body with everything it needs to repair and grow, minimizing the excess that can lead to unnecessary strain on the kidneys. At the same time, the need for protein depends on a number of factors, such as physical activity, health status, goals and overall lifestyle. 

As we age, the body may experience a decline in the absorption of nutrients, including protein. Older adults are often advised to increase their protein intake to maintain muscle mass and reduce the risk of sarcopenia.

Protein Intake Calculator Per Day

So, how much protein do you really need per day? Stand on the scales to find out your weight, Enter your details in the this Table:

In this calculator, you can calculate the daily intake of protein (protein) for adult men based on weight in kg, height, age and physical activity

DIVIDE

Don't just rely on a hearty, protein-rich dinner to provide your body with a large portion of protein. By doing this, you're only fueling your muscles (and their growth) for a few hours after dinner. The rest of the time, you destroy the muscles. In addition, the body can only process a certain amount of protein in one sitting.

According to a study conducted by University of Texas, eating 90 grams of protein per meal provides the same benefits as eating 30 grams. Think of it like a gas tank: once you reach your limit, the rest just overflows...

WHEN TO TAKE PROTEIN?

An equally important factor is the time of protein intake. If you train, especially lift weights, and then don't eat protein, it's almost counterproductive. Protein is the key to repairing your muscles. But it also helps produce enzymes that allow your body to adapt to endurance sports like running and cycling.

There are 2 ways to consume protein:

1. Post-workout protein helps maximize protein synthesis and recovery. Therefore, it is optimal to consume protein within an hour after training to make the most of the recovery window. 
2. Also, most nutritionists recommend dividing a portion of protein, eating half 30 minutes before training, and the other half 30 minutes after.

It is also important to take into account individual characteristics, such as food intolerances, allergies or dietary restrictions. Before including protein supplements in your diet, it is best to consult a dietitian or sports nutrition specialist.

Related:

Protein Calculator

In order to calculate your daily intake protein intake Depending on age, weight and activity, take advantage of with our calculator:

Calculate

CONCENTRATE AND ISOLATE

You'll likely see "concentrate" and "isolate" on the labels of protein powders, bars, and snacks on store shelves."Concentrate" and "isolate" are two different types of proteins. They differ in protein content, processing and degree of purification. Here's a more detailed explanation of the difference between the two:

Concentrate: Protein concentrate is a product obtained by mechanically processing and filtering natural sources of protein, such as whey protein (dried liquid after the separation of milk in the manufacture of cheese). The concentrate contains approximately 70-80% protein, as well as a small amount of carbohydrates and fats, including a trace amount of lactose. This makes the concentrate more natural and meaningful, while retaining some of the beneficial trace elements and nutrients.

Isolate: Изолят протеина – это более очищенный и обработанный продукт. В процессе изготовления изолята происходит дополнительная фильтрация и удаление углеводов и жиров, что позволяет добиться более высокого содержания белка – обычно 90% или более. Также изоляты обычно имеют очень низкий уровень лактозы, что делает их более подходящими для тех, кто чувствителен к лактозе или следит за потреблением углеводов.

WHICH PROTEIN TO CHOOSE "CONCENTRATE" OR "ISOLATE"?

The choice between concentrate and isolate depends on your goals and individual needs. If you're looking for a more natural product with little processing and little lactose, then concentrate may be a good choice. If your goal is the highest possible protein content with a minimum level of carbohydrates and fats, then isolate may be the preferred option.

SLOW AND STEADY

You may have heard or just seen "caseins" printed on labels or sold as supplements. Casein is a milk protein that provides a much more stable release of nutrients. One of the key characteristics of caseins is their slow and gradual assimilation by the body. This makes caseins an excellent choice for long-term amino acid supply to the body. While whey protein enters the bloodstream quickly and stimulates protein synthesis, caseins can provide a gradual intake of amino acids over a long period of time.

Add "casein" to your evening shakes or smoothies to improve overnight recovery. They will help maintain a positive protein balance throughout the night, helping to build and repair muscle during sleep.

Instead of a conclusion. Myths and facts about protein

Myth 1: Protein is only for bodybuilders.
Fact 1: Protein for all active people.
Protein is important not only for bodybuilders, but also for everyone who is actively involved in sports. It helps repair and build muscles, regardless of your physical activity. Optimal protein intake contributes to post-workout recovery and overall health.

Myth 2: Protein can be consumed at any time.
Fact 2: The role of protein intake time.
The timing of protein intake matters. After a workout, the body is especially sensitive to protein, so eating protein within an hour of a workout can promote maximum recovery and muscle growth.

Myth 3: Protein overloads the kidneys.
Fact 3: Protein is safe when consumed adequately.
Protein does not overload the kidneys if it is consumed as recommended. For most people, moderate protein intake is safe. However, those who have kidney problems should consult a doctor.

Myth 4: Protein replaces a nutritious diet.
Fact 4: Protein is part of a balanced diet.
Protein is important, but it shouldn't replace a nutritious diet. Protein sources should be included as part of a varied diet, along with vegetables, fruits, carbohydrates and fats.

Myth 5: Protein leads to fat gain.
Fact 5: Control your total calorie intake.
Protein itself does not cause fat gain. However, it is important to remember that any excess calorie intake, including protein, can lead to weight gain. Control your total calorie balance and maintain an active lifestyle.