The current recommended dietary allowance (RDA) to prevent deficiency in minimally active adults is 0.8 grams (g) of protein per kilogram (kg) of body weight. However, newer research suggests individuals trying to build muscle need more than this.
Consuming less protein than the body needs has been linked to decreased muscle mass. In contrast, increased protein intakes above the RDA may help increase strength and lean body mass when paired with resistance exercise.
Why is protein important for building muscle?
Protein is made up of amino acids that act as building blocks for cells and tissues in the body. There are 20 amino acids that combine to form proteins.
While some can be synthesized by the human body, others cannot. The nine amino acids that the body cannot make are called essential amino acids. These must be obtained through diet.
When a person eats protein, it is digested and broken down into amino acids, which are involved in many processes in the body, including tissue growth and repair, immune function, and energy production.
What are the best protein sources?
A person can meet their daily protein needs by eating animal and plant-based protein sources.
Animal-based protein sources include:
lean meats (beef, pork, or lamb)
poultry
eggs
fish and seafood
dairy products
whey protein powders.
Plant-based protein sources include:
beans
peas
nuts
lentils
seeds
soy products
plant-based protein powders.
Recommendations-
– Nutrilite Plant Protein Powder
– Nutrilite Protein with Green Tea
– XS Whey Protein
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