Protein feeds muscle, repairs and maintains it. How much protein you absorb is important but it’s only part of the bigger picture. Understanding how it works and what it does will help ensure you are giving your body what it needs. Every one of your 600+ muscles have a specific job to perform and honing your diet and fitness makes a huge difference.
Should I eat protein in every meal?
In an ideal situation – yes. Protein helps you feel full for longer and will fuel muscle growth and repair more effectively if you have intake several times each day. An average female adult needs 45g per day in total so splitting this across three meals each day gives an even dose and allows for optimal absorption.
Does more protein make more muscle?
No. A common misconception is that a higher protein intake will give you bigger muscles, however, muscle gain is influenced by the type of exercise you do and the frequency, as well as your age, gender and hormones. Your body will only absorb so much before shedding unused protein and refusing to take the overload, or worse still, will store it as fat instead. The term ‘all things in moderation’ is important to remember here.
Is eating protein after exercise important?
Definitely! Enjoying some protein after weight-based exercise is an important part of muscle building. When the body lifts weight, small tears are created in the muscles. Protein helps your body repair these tears. If your protein intake is low, your body can’t effectively repair or maintain muscle mass. Keep your muscles healthy and make protein a part of your exercise routine.
Does the amount of protein I need change as I age?
The amount of protein you need depends on your age, gender and body weight. Teenagers should do at least an hour of exercise at least 3 times per week with a natural protein diet from wholefoods. Excessive protein intake can result in liver or kidney damage so caution is required. Adult women should perform 1.5 – 2.5 hours of exercise collectively each week. Protein should be used in conjunction with exercise to assist in muscle repair and recovery and evenly spaced intake throughout the day. Older women who have been through menopause often suffer weaker bones and muscles due to hormonal changes. Weight based activities can help delay muscle loss and keep bone density high to help prevent osteoporosis. Protein is an important fuel source and will aid in repair and recovery also.
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