Protein for muscles: how much to eat to stay strong?

Protein is an important nutrient that is widely used to build muscle. The more protein you eat, the stronger and bigger your muscles will be. However, the process of building muscle is not that simple. There are a number of proteins from food that can make the absorption of protein into muscles more optimal. So, how much protein needs for muscles that must be met? Here's the explanation.

Benefits of protein to maintain muscle strength

As much as 90 percent of the protein content in food will be absorbed by the body to build and repair damaged muscles. Before the body absorbs protein, digestive enzymes in the stomach and intestines will break down protein into small pieces in the form of amino acids.

After the protein has been broken down, the amino acids will be immediately flowed into the blood and small intestine to be absorbed. When you feel that your digestive system is healthier and your muscles are tighter, this is a sign that the protein has been properly absorbed by your muscles.

When you exercise, all body muscles will work according to every movement you make. However, if you exercise too hard because you want to build big muscles quickly, this can cause a very small tear in the muscle.

The harder you use your muscles for activity, the more tearing will be in the muscles. That is why, you feel sore and sore muscles after exercising.

Well, this is where the importance of intake of foods that contain protein to maintain muscle strength. The reason is, protein can help repair the slightest damage to the muscles so that your muscles will grow bigger and stronger.

According to a study conducted at Mcmaster University in 2012, the process of muscle building and recovery can continue for 24-48 hours after exercise. If it is not balanced with protein sources, the process will not be optimal. This will make the muscles tire easily and do not develop even after exercising.

How much protein is needed for muscles to form optimally?

To prevent damage to muscles, you need at least 25-35 grams of protein. If your muscles don't get enough protein, they can slowly break down and cause pain. This will get worse if you continue to do physical activity without a balanced intake of nutritious foods.

Conversely, if you consume at least 25-35 grams of protein, this protein will be immediately used to restore damaged muscles and strengthen them.

To get sufficient protein intake, aka not less and no more, you can fulfill this by consuming protein source foods such as:

1 egg = 6 grams of protein
1 slice of skinless chicken breast fillet = 53 grams of protein
1 glass of milk = 8 grams of protein
1 ounce of tuna = 30 grams of protein
1 cup of yogurt (9 ounces / 170 grams) mixed nuts = 25 grams of protein

Make sure to always meet your daily protein needs as much as possible every day. Reporting from Livestrong, according to a study published in the Journal of Nutrition in 2014, it is recommended that you divide up portions of high-protein foods for strong muscles in several meals, rather than eating large amounts of protein at once.

Instead of consuming 60 grams of protein three times a day, change to eating 25 to 35 grams of protein four or more times a day. This is useful for maintaining the muscle building process so that it continues without pause. As a result, you can immediately save the muscles of the body from damage and strengthen them.

Last but not least, meet other nutritional needs by eating vegetables, fruits and whole grains that contain healthy fats, vitamins and minerals that are good for the body. Apart from being healthy, the combination of these nutrients can also help maintain your ideal body weight.