Inadequate protein intake halts potential workout benefits. Protein provides amino acids required for muscle protein synthesis and accounts for 10 percent to 15 percent of total body weight. Muscle fibers damaged by exercise will repair as stronger fibers if given enough rest and protein. Active individuals require specific amounts of protein and understanding your own need supports positive dietary choices.
Facts
"The Health Fitness Instructor's Handbook," by Edward T. Howley and B. Don Franks, recommends that proteins make up 10 to 15 percent of daily calories. For sedentary adults, the daily requirement of protein in grams can be calculated by multiplying body weight in kilograms by 0.8. Resistance athletes need 1.6 to 1.7 grams of protein per kilogram of body weight and endurance athletes require 1.2 to 1.4 grams per kilograms of body weight.
Function
According to the book "Nutrition for Health, Fitness and Sport" by Melvin H. Williams, protein forms the structural basis of muscle tissue, is the major component of most enzymes in the muscle and can serve as an energy source. Lack of protein will inhibit muscle growth and promote further breakdown of muscle fibers for energy resulting in decreased metabolic benefits. Ability for muscle fiber to burn more calories at rest makes muscle growth a desired outcome for fat loss.
Types
Protein is categorized by amino acid content. Eight essential amino acids are obtained solely from the dietary protein while 11 are synthesized in the body. Complete proteins provide all eight essential amino acids and incomplete proteins lack one or more essential amino acids. Animal proteins of meat, eggs and dairy are considered complete proteins while plant and legume proteins are incomplete.
Significance
All amino acids must be present for muscle synthesis to occur. Animal products provide all amino acids and plant products can be combined to amass necessary amino acids for muscle growth. Supplementation may be preferred due to ease of ingestion, but is not required. The average American diet provides adequate amounts of protein.
Considerations
According to the book "Anatomy and Physiology" by Kenneth S. Saladin, excessive protein intake overloads the kidneys and can cause renal damage. Protein supplementation provides large doses of protein if taken incorrectly and excess protein will be removed from the body without use. When diet provides adequate protein supplementation is not required. Knowledge of protein requirements and dietary sources promotes healthy practices and promotes workout results.
References
- "Nutrition for Fitness and Sport"; Melvin H. Williams; 2007
- "Anatomy and Physiology"; Kenneth S. Saladin; 2004
- "Health Fitness Instructor's Handbook"; Edward T. Howley and B. Don Franks; 1997
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