Proteins are molecules made up of amino acids, which are the body’s “building blocks” and “glue” for repairing muscles, replicating DNA, and catalyzing metabolic reactions. The body can biosynthesize certain amino acids, not all. It is important to consume proteins through the diet to get the rest of the amino acids.
You can also consume supplements to boost your protein intake. They are available in both online and mainstream stores. That is, they are needed in large quantities for the body to function in optimal conditions.
Supplements have the right amount of protein to ensure your body gets sufficient supply. You should be careful when buying them to get the right type for your needs. Research thoroughly to get the best quality protein. You should also use it in the right amounts for the best results.
How Much Protein Do I Need?
The general protein reference for adults is about 0.75 g of protein per kilo of weight per day, about 55 g of protein for a sedentary man, and 45 g of protein for a sedentary woman (the equivalent of a breast approximately whole chicken).
But a person who wants to gain muscle mass and improve sports performance needs a higher protein intake. Here is the recommended amount for your body if you want to maximize muscle growth:
- 3-1.8 g per kilo of your body weight per day (the total amount depends on the level of training).
- Up to 1.8-2 g per kilo of your body weight per day during a caloric deficit to prevent muscle mass loss, which is more than double what is established.
You may be thinking: can’t I get all the protein I need solely through food? The answer is yes, of course, you can. Protein supplements are not designed to substitute meals. They are simply an extra boost of protein to supplement a healthy diet and balanced at a very affordable price.
For example, 200 g of chicken breast can cost around $1 and provides about 24 g of protein, while a spoon of Impact Whey Protein goes for about 30 cents and provides 82 g of protein per 100 g. After looking at the numbers, it is evident that protein supplements are a very inexpensive way to reinforce your dietary protein intake. Also, you save time cooking your meals.