In order for muscle to get any bigger, it depends directly on the daily intake of protein and sleep. The body depends on the amino acids it gets from degrading protein and will use those molecules to repair itself during your night's sleep. Your muscles will not be able to grow effectively unless there is enough amino acids floating in the body aiding repair.
Significance
Protein is classified as a macronutrient, which the body requires in significant amounts throughout the day. Protein can be broken down into smaller molecules called amino acids. According to the University of Maryland Medical Center, amino acids are classified into two groups, essential and non-essential. Proteins in the body are made up of 20 amino acids; while only capable of synthesizing 11 amino acids independently, the body relies on the diet for the remaining nine essential amino acids.
Function
According to the National Strength and Conditioning Association, or NSCA, the majority of the body's protein exists as skeletal muscle, organs and bone tissue. Plasma proteins, such as enzymes, antibodies, lipoproteins and hemoglobin contribute a small amount toward the total and can be adversely affected by poor nutrition. Although protein is a dietary requirement, the actual need is to replenish the body's amino acid pool, which supplies the building blocks for the constant regeneration of cells.
Identification
Protein comes from many biological sources but differs in nutritional value. The NSCA states that high-quality proteins are those that contain the amino acid pattern similar to the body's need. Good sources can be found in eggs, meat, fish, poultry and dairy products. Low-quality or incomplete proteins should be paired with each other. They recommend grains to be paired with legumes, such as beans with rice and peanut butter with bread.
Solution
After a strenuous workout, muscle fibers are damaged and need repair. Without plenty of amino acids available in the pool, the body would not be able to regenerate its cells and grow effectively. Protein supplements are generally low fat and are digested quickly. Adding protein supplements to your diet can help keep your amino acid pool remain bountiful, ensuring peak muscle growing capability. Muscle growth is attributed to the combination of training and a good diet.
Considerations
The NSCA states the daily protein requirement for adults is 0.8g per kg of weight and 1.5 to 2.0g per kg for athletes. There is a concern over consuming too much protein having adverse effects. Scott Powers, researcher and professor at the University of Florida states that a healthy adult who keeps his protein intake to 4 g per kg or less can process it with no impairment on kidney function.
References
- University of Maryland Medical Center: Amino Acids Overview
- "Essentials of Strength Training and Conditioning;" NSCA; 2008
- "Exercise Physiology;" Scott Powers, Edward Howley; 2009
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