What is protein?
Protein is a macronutrient that we require for growth, repair and maintenance in the body, especially for our muscles and bones.
When protein is consumed, it is metabolised into amino acids that are used to synthesise new proteins that the body needs.
Proteins are constantly and simultaneously generated and degraded in a process called protein turnover.
During a period of hypertrophy, there must be a net positive protein balance that exceeds muscle protein breakdown in order to synthesize new muscle proteins. This results in an increase in muscle fibre diameter but cannot occur if we aren't consuming adequate protein in our diet.
Protein & Strength Training
Studies show that resistance training results in increased rates of muscle protein synthesis for up to 48 hours post-exercise. Therefore, if we have a sufficient pool of amino acids available from consuming enough protein, this allows for muscle growth.
Recommended dietray allowance:
Average person: 0.8g protein per kg of body weight per day.
Strength training athletes: 1.4 - 2.0g protein per kg of body weight per day.
How to get adequate protein amount into your diet?
Eating a balanced diet that includes dairy, eggs, lean meat such as fish and chicken, and a variety of fruits, nuts and legumes.
If this is unobtainable, supplements such as whey protein can be consumed for a quick and easy way of reaching your daily target.