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  • You've probably heard it before how important it is to consume enough protein if you want

  • to build muscle.

  • But how does it is actually work?

  • Protein is one of three energy sources of your body known as macronutrients, the other

  • two being carbohydrates and fats.

  • It is made up of little organic compounds known as amino acids.

  • Besides water, 75% of your body is made up of amino acids.

  • Want healthy brain function?

  • You'll need amino acids.

  • Build muscle?

  • Amino acids.

  • Maintain immune system? Amino acids.

  • Healthy heart, regulate stress, prevent certain diseases, produce cells.

  • Amino acids.

  • Ehh, you probably get the point.

  • Amino acids are pretty important.

  • There are over 500 different types of amino acids, but the human body only uses 21 known

  • as proteinogenic amino acids.

  • Of the 21, the body can create 12 of them by restructuring other amino acids.

  • The other 9, known as essential amino acids, can only come from food you eat, specifically

  • from protein.

  • And unlike fats and carbs, your body cannot store these essential amino acids away.

  • When it comes to building muscle, providing the body with enough leucine, isoleucine and

  • valine, which are essential amino acids, is pretty important.

  • These 3 are known as branched-chain amino acids, or BCAAs for short.

  • And of these 3 BCAAs, by the far the most important is leucine.

  • It's directly linked to the activation of mTOR, which activates multiple enzymes in

  • the body that promotes muscle protein synthesis.

  • Wonder how muscles become stronger?

  • When your muscle fiber proteins actin and myosin act on one another, muscle contraction

  • is produced.

  • The more actin and myosin protein filaments you have, the stronger the muscle becomes.

  • And this is where getting enough protein in your diet becomes important to not only maintaining

  • or building muscle, but also preventing your body from breaking muscle down.

  • But how much is enough?

  • It's typically recommended to get about .8 grams of protein per kilogram of bodyweight

  • per day.

  • That's roughly 65 grams for men and 50 grams for women.

  • If you're an athlete, add about 20 grams more.

  • Take this with a grain of salt, though, since there's no absolute consensus on the right

  • amount of protein intake.

  • But regardless of the actual amount, it doesn't take away the importance of having protein

  • in your diet.

  • And continuing with macronutrients, the following video will be covering another vital energy

  • source, carbohydrates.

  • Have lingering fitness questions you want answered?

  • Please leave a comment below!

  • If you enjoyed this video, please click the like button to help support Picture Fit and

  • click subscribe if you want to check out more videos in the future.

You've probably heard it before how important it is to consume enough protein if you want


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B2 中高級 美國腔

什么是蛋白质?多少蛋白质可以构成肌肉?(What is Protein? How Much Protein to Build Muscle?)

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    joey joey 發佈於 2021 年 05 月 09 日