Protein is the nutrient which helps in buliding muscles, “better your protein diet better your muscles”. All of us are moving towards fitness, everyone knows alot about fitness but still there is unawreness how protein works to your body.
Protein actually repairs your muscles and develops it, when we do exercise we tear our muscles and we lose lot of glycogen, potassium and amino acids and there we need protein at first to repair those muscles and for the glycogen and potassium we need gulucose and potassium enriched food such like coconut water, banana, sugarcane juice.
How much protein we need after workout.
This is the known fact that we need 2 grams of protein on 1 kg, which means if a person is of 70 kilogram then he would need 140gms of protein in a day to build muscle, but this fact in not applicable to everybody a person who does rigorous workout like 2-3 hours a day and everyday in a week then only you need such equation (2gms on 1kg) otherwise if you do normal workout like 1 hour daily and 5 days in a week then a person need 1.5 grams of protein on 1 kg of weight which means if a person is of 70 kg then he would need 100gm of protein in a day and here is another equation if a person does 3 alternate days workout in a week then he would need 1 grams of protein on 1 kilogram of weight which means 70 kilogram weight equals to 70 gram of protein in a day and that would be sufficient and thats how much we need protein.
How much protein a person can absorb at a time
A norml person can absorb 15 grams of protein in one go. A person who does 3 days workout in a week can absorb 18-20 grams of protein in one go. A person who does 1 hour daily workout and 5 days in a week can absorb 20-25 grams of protein in a go and a person who does rigorous workout like 2-3 hours daily and everyday in a week then he can absorb 28- 35 grams of protein in a go.
What happen if you skip protein nutrient after workout
As we told earlier protein is an essential nutrient to build muscles. Protein gives mechanism to repair and develop your muscles and this cycle works in continous process, like you tear muscles everyday and you repair everyday thats how you develop muscles, this is a daily process. “what if we skip protein after workout?” Here in this situation the cycle of tearing and repairing would get broken the repairing function would get slower like you would shifted to a day backward which simply means the muscle which you tore would not be get repaired untill unless you take protein to repair it. you have to maintain this cycle works daily basis like if you do workout daily then it is necessary to take adequate amount protein daily otherwise cycle would get broken and repairing function would get slower.
What if we take excessive protein in a day?
think twice when you consider sacrificing the carbohydrates for a protein-dominant diet. Drastically cutting carbohydrates from your diet may force your body to fight back.
Diet in which protein makes up more than 30% of your caloric intake causes a buildup of toxic ketones. So-called ketogenic diets can thrust your kidneys into overdrive in order to flush these ketones from your body. As your kidneys rid your body of these toxic ketones, you can lose a significant amount of water, which puts you at risk of dehydration, particularly if you exercise heavily.
That water loss often shows up on the scale as weight loss. But along with losing water, you lose muscle mass and bone calcium. The dehydration also strains your kidneys and puts stress on your heart.
Different protein resources and their absorption rate
whey protein is a dietary supplement which is extracted from milk. Whey is nothing but water left in processing cheese from.milk is called Whey so Whey is considered as the purest and supreme source of protein. which can be in any of the form whether in concentrated, in isolated or in hydrolysed. This is the fastest absorbing protein in body which takes around 10 to 15 minutes to absorb after consuming.
protein content: 20 to 35 grams.
ABSORBTION RATE: 10 TO 15 MINUTES.
This is the natural and one of the supreme source of protein which is easy to digest and absorb, a single egg contains approx 6 grams of protein including yolk, otherwise it contains 3 grams of protein excluding yolk and the absorbtion rate is quite low as well, i.e. it takes 30 minutes to absorb after consuming.
protein content: 6 grams
ABSORBTION RATE: 30 MINUTES
Fish is considered as the most liked source of protein.
Dried fish is a tasty snack that comes in many varieties. For a high protein, low fat option, choose cod, halibut, haddock, or flounder. Just 1 ounce (28 grams) of dried fish can provide 18 grams of protein also the absorbtion rate of fish is quite low as well, i.e. 30 to 45 minutes after consuming.
protein content: 18 grams in 1 ounce
ABSORBTION RATE: 30 TO 45 MINUTES
Chicken breast is one of the most popular cuts of chicken.
A skinless, cooked chicken breast (172 grams) contains 54 grams of protein. This is equal to 31 grams of protein per 100 grams.
A chicken breast also has 284 calories, or 165 calories per 100 grams. 80% of the calories comes from protein, while 20% comes from fat.
Chicken breast is especially popular among bodybuilders and those who want to lose weight. Its high protein and low calorie contents mean you can eat more chicken without worrying about consuming too many calories.
Below are the protein contents of different cuts of cooked, boneless and skinless chicken:
- Chicken breast: 54 grams in one breast, or 31 grams per 100 grams
- Chicken thigh: 13.5 grams in one thigh, or 26 grams per 100 grams
- Chicken drumstick: 12.4 grams in one drumstick, or 28.3 grams per 100 grams
- Chicken wings: 6.4 grams in one wing, or 30.5 grams per 100 grams
The chicken breast is lean and has the most protein by weight, making it ideal for people who want to lose weight, maintain muscle mass and improve recovery.
ABSORBTION RATE : 3 TO 4 hours
Turkey is a low fat source of protein. The breast is the leanest part of the bird.
Three ounces (85 grams) of roasted, skinless turkey breast contain about 26 grams of protein and 125 calories (8Trusted Source).
It also contains high amounts of tryptophan. This amino acid helps synthesize serotonin, an important neurotransmitter.
Protein content in 100 grams: 30 grams
ABSORBTION RATE: 3 TO 4 hours.
Cottage cheese is a type of cheese that is low in fat and calories.
It’s rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients.
Protein content: 69% of calories. One cup (226 grams) of low fat cottage cheese with 1% fat contains 28 grams of protein and 163 calories.
Other types of cheese that are high in protein
Parmesan cheese (38% of calories), Swiss cheese (30%), mozzarella (29%), and cheddar (26%).
ABSORBTION RATE: 3 TO 4 hours.
Greek yogurt, also called strained yogurt, is a very thick type of yogurt.
It pairs well with sweet and savory dishes. It has a creamy texture and is high in many nutrients.
Protein content: 69% of calories. One 6-ounce (170-gram) container has 17 grams of protein and only 100 calories.
When buying Greek yogurt, opt for one without added sugar. Full fat Greek yogurt is also high in protein but contains more calories.
ABSORBTION RATE: 1 hour.
Milk contains a little of nearly every nutrient that your body needs.
It’s a good source of high quality protein, and it’s high in calcium, phosphorus, and riboflavin (vitamin B2).
If you are concerned about your fat intake, low or zero fat milk is an option.
For those with lactose intolerance, consuming milk can lead to gastrointestinal symptoms. People with a milk allergy can likewise experience severe symptoms, so dairy milk is not a suitable option for them either.
For those who wish to drink milk but either cannot tolerate it or follow a purely plant-based diet, alternatives include soy milk.
Protein content: 21% of calories. One cup of whole milk contains 8 grams of protein and 149 calories. One cup of soy milk contains 6.3 grams of protein and 105 calories.
Broccoli is a healthy vegetable that provides vitamin C, vitamin K, fiber, and potassium.
It also provides bioactive nutrients that may help protect against cancer.
Calorie for calorie, it’s high in protein compared with most vegetables.
Protein content: 33% of calories. One cup (96 grams) of chopped broccoli has 3 grams of protein and only 31 calories.
ABSORBTION RATE: 2 hours.
Lentils are a type of legume.
They are high in fiber, magnesium, potassium, iron, folate, copper, manganese, and various other nutrients.
Lentils are among the world’s best sources of plant-based protein, and they’re an excellent choice for vegetarians and vegans.
Protein content: 31% of calories. One cup (198 grams) of boiled lentils contains 18 grams and 230 calories.
Other high protein legumes
Soybeans (33% of calories), kidney beans (24%), and chickpeas (19%).
ABSORBTION RATE: 1 hours (approx).
Pumpkins contain edible seeds called pumpkin seeds.
They’re incredibly high in many nutrients, including iron, magnesium, and zinc.
Protein content: 22% of calories. One ounce (28 grams) has 9 grams of protein and 158 calories.
Other high protein seeds
Flax seeds (12% of calories), sunflower seeds (12%), and chia seeds (11%).
ABSORBTION RATE: 15 TO 20 MINUTES.
Peanuts are high in protein, fiber, and magnesium.
Studies show that they can help you lose weight.
Peanut butter is also high in protein, but it can likewise be high in calories. Therefore, you should eat it in moderation.
Peanuts are not suitable for people with a nut allergy.
Protein content: 18% of calories. One ounce (28 grams) contains 7 grams and 161 calories
ABSORBTION RATE: 10 TO 15 MINUTES.
Almonds are a popular type of tree nut.
They are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium.
Almonds are not suitable for people who have a nut allergy.
Protein content: 15% of calories. 6 grams and 164 calories per ounce (28 grams).
Other high protein nuts
Pistachios (13% of calories) and cashews (11% of calories).
ABSORBTION RATE: 10 TO 15 MINUTES.
The bottom line
Protein is essential for maintaining and repairing body tissue. It may also help you lose weight.
A wide variety of foods provides protein. Plant-based foods, such as lentils, are a good option for vegans and vegetarians.