WHAT ARE PROTEINS?
Protein plays various roles in the human body. Proteins are used in the building of muscle and structural tissues. It also produces many hormones, transport molecules and antibodies. Proteins are made up of thousands of compact units called amino acids that are connected to one another in extended chains.
Some of the protein rich foods include lentils, legumes, nuts, green peas, quinoa, oats, chia seeds, paneer, cheese, tofu,etc.
BODY NEEDS PROTEINS
Your body require protein to live healthy and work the way it should. Protein is an essential part of the operations that charge your energy and carry oxygen all over your body in your blood. It helps to make antibodies fight off infections and illnesses and helps keep cells healthy and create new ones.
The Dietary Guidelines for Americans recommend the following daily amounts of proteins for different age groups,
- Children under 4 years: 13 grams
- Children ages 4 to 8: 19 grams
- Children ages 9 to 13: 34 grams
- Women and girls ages 14 and over: 46 grams
- Boys ages 14 to 18: 52 grams
- Men ages 19 and over: 56 grams
It is also suggests that your daily calories should consist of
- 10 to 35 percent of protein
- 45 to 65 percent from carbohydrates
- 20 to 35 percent of fat
BENEFITS OF PROTEINS
Taking foods that contain protein is very essential to maintain overall good health. Following are the benefits of protein to the body
- Rebuilding tissues
- Oxygenation of blood
- Promotes digestion by enzyme synthesis
- Balances hormones
- Maintain an ideal weight
- Boost metabolism and increases fat burning
- Reduces blood pressure
- Increases muscle mass and strength
- Reduces cravings and desire for late night snacking
- Helps your body repair after injury
- Reduce age related muscle deterioration and prevent sarcopenia
IS THERE AN IDEAL TIME TO CONSUME THIS PROTEIN?
Many researches show that protein consumed before bed can actually stimulate muscle growth. Studies are mixed on whether consuming protein right away after a workout has a favourable effect on muscle growth.
In a review of studies, scientist concluded that taking protein before bed is an effective way to aid muscle building and help them to adapt to exercise.
Protein provides amino acids that build our muscles. Our muscles renovate themselves and grow while we sleep. Growth hormone is raised during this time and empower muscle growth and decreases fat.
Researches prove that if you consume sufficient amount of protein right before bed, your growth hormone spikes and maximizes muscle gains. The reason is your body is provided with the amino acids needed for repair and growth.
A study in 2011 explored the loss of muscle mass with age. It was conducted on healthy elderly men. It was proved that those who consumed slow digesting casein protein showed a more positive overnight protein balance. This means that dietary protein before sleep boosted muscle growth even in older people.
Scientists recommend that consuming 40 grams of proteins prior to bed maximize muscle growth and adaptation through the night.
THE BOTTOM LINE
Proteins consumed before bed is effectively digested and absorbed, boosting the availability of protein to muscles for recovery throughout the night. Sufficient protein intake can aid fat loss, build and preserve muscle and improve exercise performance and recovery. Proteins can be taken during the day also, but it is well digested and absorbed at night. Taking protein between meals may help reduce hunger and reduce calorie intake later in night.
| The Body Speaks: (parts of the body speaks about themselves) The muscle speaks: “I am the tissue of the body consisting of long cells that contract when stimulated and produce motion. I am of three types Skeletal muscle,Smooth muscle and Cardiac muscle. I help you move,lift things,pump blood through your body and even help you breathe.Taking protein rich foods and doing regular exercises like walking, yoga,cycling,climbing stairs,push ups ,sit ups and squats keep me strong and healthy.” |