Designing an exercise program to build muscle is important, but giving it the right nutrition is no less important. Protein is a necessary solution for maximum muscle mass. Among the exercises you practice on a regular basis, the muscles may experience micro-rips that require repair. This is where the important role of a protein that will repair the damage as well as make updates. On the website of bradley martyn, you can find more information about protein supplement.
Foods such as poultry, red meat, fish, eggs, and nuts, are rich in proteins that when we are taken will be broken down by the body into amino acids. When there is damage to the muscle, it sends a signal to the amino acids to be transformed into new muscle cells and satellite cells, which are responsible for strengthening the microscopes for greater and surely make our muscles stronger.
This muscle growth only happens when our body has enough amino acids to repair all these micro-damages. Of course, we need to provide the fuel, which is protein. When we lack protein, small tears in the muscle will not be able to return to normal itself, and the result is the body becomes weaker before you do weight training.
Each person’s protein needs are not the same, depending on the type of exercise and the intensity. Men who rarely exercise need 0.8 grams of protein per kilogram of body weight. For example, men weighing 79 kilograms need 63 grams of protein every day. Men who do endurance exercises need almost twice as much. We recommend that you consume 20-gram protein after exercise to repair the damage to muscle earlier. But there are also experts who suggest consuming protein drinks an hour before exercising for energy reserves, and after exercise to improve muscle.
We recommend that you keep adjusting your protein intake with physical activity. If you do not exercise and consume protein like athletes, the body will actually be stored into fat. Too much protein can make the body dehydrated and increase the risk of gout, kidney stones, and also osteoporosis. To prevent your excess protein, balance it with regular exercise and drink enough water.