Of course, there are many benefits in protein, but today we are talking in particular about the benefits of protein for men. When it comes to protein and food, the first thing that comes to your mind is getting bigger and stronger muscles. But that is not all, protein is an essential component of any sports diet indeed, and although protein is considered to be very beneficial in muscle growth, it also offers many benefits for men as well.
And to know the benefits of protein for men, we must know what protein is first.
Protein benefits for men
What is dietary protein?
Protein is one of the three essential macronutrients (carbohydrates, fats, and protein) that the body needs to function properly. In fact, proteins are found in every cell, organ and muscle in the body. There are about 20 types of amino acids that include different proteins in your body. Nine of these 20 acids cannot be produced by our bodies, so they must be obtained from our diet. The body needs all of these essential amino acids if you want to increase muscle growth. So you should get all the amino acids your body needs.
Benefits of protein for men Why is protein important to them?
Why do we say the benefits of protein for men? Do you know that the body needs protein for cell growth and repair of any damage that occurs in the body. When you eat protein, your body breaks it down into amino acids, which are then used to replace proteins throughout the body. Proteins are also used in a number of metabolic processes such as digestion, hormone production, and muscle growth.
Your body breaks down protein when you exercise, so pre-workout and post-workout nutrition is absolutely essential in order to increase muscle mass. And protein when you take it with some other nutrients like BCAAs, lysine and taurine can help improve your ability to exercise and get the results you want.
How much protein does a man need?
In order to get the benefits of protein for men you must get it in the right amount, as the amount of protein you need depends on your lifestyle. For example, if you spend most of your day in desk work and do not exercise regularly, you will need less protein than an athlete or body athlete. The American College of Sports Medicine makes the following recommendations:
- If you have a sedentary lifestyle and do occasional exercise: You
will need about 0.8 grams of protein for every 1 kilogram of your body weight. - If you do regular exercise, such as endurance training, jogging, swimming, cycling:
you will need 0.6-0.8 grams of protein for every 1/2 kilo of your body weight. - If you regularly lift weights or do some other resistance training:
You’ll need 0.8-0.9 grams of protein for every 1/2 kilo of your body weight.
From the above, it is clear to us that whenever you do a sports activity or exercise, you need more protein, not only for muscle growth but to maintain energy.
Does protein help men lose weight?
One of the benefits of protein for men is that men use it to lose weight and build muscle. When you eat protein with a healthy diet and exercise regularly, it will help you lose weight. Protein helps you lose weight by making you feel fuller for longer, helping you avoid overeating. Foods rich in protein provide a feeling of fullness more than those that contain large amounts of fat or carbohydrates. Protein also contains fewer calories than carbohydrates and fats (4 calories versus 9 carbohydrates), which helps reduce calories in the body. Also, protein promotes muscle growth and this helps to burn more calories as muscles require more energy to maintain fat.
Are high-protein diets effective in losing weight?
One of the benefits of protein to your health is its relationship to weight loss and improved metabolism. Diets rich in protein can help you lose weight, but calories are what really matters to you. If you eat more calories than you burn, you will gain weight even if you eat foods and supplements full of protein. Protein can help you burn fat, but the problem is that a diet rich in protein reduces the amounts of carbohydrates that enter your body, and the body needs carbohydrates to function, so it is important to get enough carbohydrates so that you can lose weight without losing muscle or Experiencing a lack of energy. You can watch the protein diet to lose weight
Protein benefits for men and their relationship to the difference between whey protein and casein protein?
If we are talking about the benefits of protein for men, we must explain to them the difference between these two types. There are two types of proteins that you hear a lot about in the world of sports nutrition, whey and casein. Both are found in protein supplements such as powder, and both can help you reach your protein intake. In fact, whey and casein powders have several advantages over many whole food sources. The powders contain high amounts of protein and minimal fats and carbohydrates, and are also very easy to prepare.
While both types help build muscle, there are major differences between the two, and these differences are:
1. Whey Protein:
Whey protein is one of the fastest proteins absorbed by the body and is considered a complete protein (a protein that contains all the essential amino acids). Eating whey protein results in an increased concentration of amino acids more than other proteins such as casein. This rapid absorption allows the protein to regenerate muscles and improve recovery between workouts. Whey protein is also a great source of leucine, an amino acid important for protein synthesis.
2- Casein Protein:
Unlike whey protein, it is a slow-release protein that nourishes muscles over a period of several hours. This slow rate of absorption allows for a continuous stream of amino acids in your body long after the whey protein has finished its job. As a result, casein delays the body’s catabolic processes (muscle loss) and preserves muscle mass. Casein is known as “the protein before bed” because many people eat it before bed, and since the human body is fasting all night, the body needs something in the stomach to avoid muscle breakdown for energy. Read about protein drinks
Protein-rich foods:
Protein is found in many of our favorite foods that most of us eat, but you have to look for other things in food like saturated fat, cholesterol and sodium, and below we explain some sources of complete protein from foods.
- Meat and poultry:
Meat and poultry are sources of protein for men, but they contain some unhealthy saturated fats. Always choose lean cuts of beef and make sure you are eating chicken without the skin. Some of the parts of meat and poultry that contain less fat are chicken breasts, flank steaks.
- Dairy products:
Milk, cheese, and yogurt are good sources of whey protein and casein. Dairy products are high in saturated fat and cholesterol.
Therefore, it is best to choose low-fat or fat-free dairy products so that you eat more protein and less fat. Dairy products include milk, Greek yogurt, and American cheese.
- Fish:
Some fish such as tuna, salmon and other fish contain a large proportion of good fats, as they are full of omega-3 fatty acids that are good for the heart and omega-6 fatty acids. In addition to its healthy fat content, it is also rich in protein. And fish include: light tuna, salmon. - Nuts:
Nuts are one of the nutrient-packed foods that contain many vitamins, minerals, fiber and proteins. Studies have shown that eating a few nuts daily helps improve heart health and maintains a healthy immune system in the body. Nuts include: almonds, pistachios, and cashews.
