{"id":2715149,"date":"2020-10-30T15:07:47","date_gmt":"2020-10-30T04:07:47","guid":{"rendered":"https:\/\/www.healthyman.com.au\/?p=2715149"},"modified":"2021-07-14T17:58:02","modified_gmt":"2021-07-14T07:58:02","slug":"what-is-protein-how-does-it-aid-muscle-growth","status":"publish","type":"post","link":"https:\/\/www.healthyman.com.au\/what-is-protein-how-does-it-aid-muscle-growth\/","title":{"rendered":"What is Protein and how does it aid muscle growth?"},"content":{"rendered":"

By Mark Surdut APD AN<\/a><\/strong><\/p>\n

Protein foods are the building blocks of muscle development and growth. Before we discuss a range of protein sources, let\u2019s first grab an understanding of some of the basics of muscle growth.<\/p>\n

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The amount of protein one needs in a day varies, and typically the athlete needs more than the lightly active bloke doing a little training a few days a week. More protein isn’t necessarily better. Too much protein places a stressful load on some of our vital organs like kidneys. Some gentleman, with kidney function trouble, needs to be rather careful not to overdo things. We only have one skeleton, 1 liver, 2 kidneys – So take good care of them.<\/p>\n

Protein intake<\/h2>\n

More important than the total amount of protein eaten in a day, maybe how it is distributed \u2013 You see the body can only manage so much at one time. It makes sense to spread the protein out over a few meals\/episodes a day – for example, 3 or 4 times, particularly if you\u2019re aiming at building more muscle.<\/p>\n

What are the food sources of Protein?<\/h2>\n

Red meat<\/h3>\n

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Meat is a great source of protein and other nutrients like iron and B Vitamins and more. It tends to be a little harder to digest for some of us, as it\u2019s a tougher substance to break down. Processed meats, like cold cuts, should be limited as they appear to be rather unhealthy. Steak, chops, lean mince are some better examples.<\/p>\n

Chicken<\/h3>\n

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Chicken meat is thought of as easier to break down than red meat and often a little leaner too, but that does depend on the portion (and whether you choose to eat that fatty skin or not). Chicken and meat supply similar amounts of protein: About 20g protein in 100g of flesh.<\/p>\n

Fish\/seafood<\/h3>\n

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Seafood is not only a great source of protein but softer on the digestive system and contains some other super nutrients too, like omega 3 fatty acids, which may even help with recovery, given its anti-inflammatory properties.<\/p>\n

Dairy<\/h3>\n

\"\"Dairy is very much a personal choice \u2013 some like it, some don\u2019t. Some find it bloating or not agreeable in other ways. One glass of milk gives you about 10g of protein. A good slice of cheese may give you a similar amount. Some popular brands of yoghurt now provide 15g protein in a small pot, which can be useful too.<\/p>\n

Soy (eg. Tofu)<\/h3>\n

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Tofu is a great source of protein and makes it easier for our vegans to get in protein too. It has a similar protein profile to chicken \u2013 yes it does! It is often a good source of calcium as well. About 150g slab of tofu will give you about 20 grams of protein. Not a bad deal. The author loves the stuff, stir-fried with seasonal veggies.<\/p>\n

Legumes (eg. Lentils)<\/h3>\n

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These provide a source of protein too and a great source of gut-helpful fibre and other nutrients. Around 1.5 cups of cooked lentils provide 20g of protein.<\/p>\n

Get the recipe for Steak with Beetroot, Walnut and Feta Salad<\/strong><\/a><\/p>\n

Did you know the Healthy Man Meal Replacement is high in Whey and Soy Protein?<\/h3>\n

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The Healthy Man meal replacement will fill up the hungriest of men! It has a whopping 24.2 grams of high-quality whey protein which means that it will keep men fuller for longer.<\/p>\n

It\u2019s perfect for busy men on the go!<\/p>\n

If you want to shift some kilo’s, look no further than The Healthy Man’s Meal Replacement<\/strong><\/a>!<\/p>\n

The Healthy Man Meal Replacement will:<\/p>\n