How Many Proteins Are Absorbed In One Muscle?

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Protein is an important nutrient that is widely used to build muscle. The more protein intake you eat, the stronger and bigger your body muscles. However, the process of muscle formation in fact is not that simple. There are a number of protein from foods that can make the absorption of protein to the muscles getting the maximum. So, how much protein for muscle needs to be met? Here's the explanation.

Benefits of protein to maintain muscle strength

As much as 90 percent protein content in food will be absorbed by the body to build and repair damaged muscles. Before the body absorbs proteins, the digestive enzymes that exist in the stomach and intestines will break down proteins into small parts of amino acids.

Once the protein is successfully broken down, the amino acids will soon be flowed into the blood and the small intestine to be absorbed. When you feel the digestive system becomes healthier and muscle tighter, this is a sign that the protein has been absorbed properly by the muscles of the body.

When you exercise, all the muscles of the body will work following every move you take. However, if you are too hard to exercise because you want to quickly form a large muscle, this can cause a very small tear in the muscle.

The harder you use the muscle to move, the more the tear in the muscle. That is why, you feel feeling sore and sore muscles after exercise.

Well, here's where the importance of food intake containing protein to maintain muscle strength. The reason, protein can help repair the slightest damage to the muscles so that your muscles will grow bigger and stronger.

According to a study done at Mcmaster University in 2012, the process of muscle formation and recovery can continue for 24-48 hours after exercise. If not balanced with food sources of protein, then the process becomes not maximal. This will make the muscles tired easily and not growing despite exercise.

How much protein need for muscle to form with maximum?

To prevent muscle damage, you need at least 25-35 grams of protein. If the muscles do not get enough protein intake, the muscle will be slowly damaged and cause pain. This will get worse if you continue to do physical activity without balanced with balanced nutritious food intake.

Conversely, if you consume at least 25-35 grams of protein, then this protein will be directly used to restore the damaged body muscles and strengthen it.

To get enough protein intake, alias no less and no more, then this you can fulfill by eating food sources of protein such as:

• 1 egg = 6 grams protein
• 1 piece of skinless chicken breast fillet = 53 grams protein
• 1 cup milk = 8 grams protein
• 1 ounce tuna = 30 grams protein
• 1 cup yogurt (9 ounces / 170 grams) mixed beans = 25 grams protein

Make sure to always meet your daily protein needs as much as possible every day. Quoted from Livestrong, according to a study published in the Journal of Nutrition in 2014, you are encouraged to divide high-protein food portions for strong muscles in several meals, rather than directly eating large amounts of protein at one time.

Instead of eating 60 grams of protein for three times a day, change it by eating 25 to 35 grams of protein four or more times a day. This is useful to keep the process of muscle formation to continue without pause. As a result, you can immediately save the muscles of the body from damage and strengthen it.

No less important, meet also other nutritional needs by eating vegetables, fruits, and grains that contain healthy fats, vitamins, and minerals that are good for the body. In addition to healthy, a combination of nutrients can also help keep your weight remain ideal.

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