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Why is protein intake so important for us? (How to Track it)
By Alexander Arnaudov Last Updated April 4, 2024
Why is protein intake so important for us and our well-being and how do we track skeletal muscle mass?
Why is protein intake so important for us? Protein intake is basically the third important fragment after keeping glucose curve levels steady when it comes to diet. People might think that protein intake is inconsequential because of the useless affects it has, but that is totally wrong. Read that blog all the way to the very end to understand why protein plays a huge role in our lives.
Make sure to have adequate protein intake because many people diet and don’t just cut back on the carbs and fats they eat. They also cut back on the amount of protein they eat. That way, you are losing weight on the scale, but in reality, you’re losing more muscle mass, and you’re also losing fat. That’s traversty because you need your muscle mass and nobody starts fasting and dieting so that they lose muscle mass, aren’t they?
The muscle mass not only supports your bones and gives you strength, but it’s also one of the biggest organs in your body, which prevents you from developing diabetes, cancer, and dementia. So, on that note, preserving muscle mass is key so there is really good product out there you can easily buy; it’s called the Inbody h20b Scale.
It’s a scale that you step on but you also grab it under these handlebars, and it tells you your skeletal muscle mass. So you can not only track your body fat percentage but also your skeletal muscle mass. Obviously, you want to maintain your skeletal muscle mass, especially the older you get, so the closer you get to 40 and 50, you need to have a large store of skeletal muscle mass because it’s going to decline. We all start declining after the age of 50 and it takes a lot of protein and a lot of strength training to make up for that decline and you want to maintain that skeletal muscle mass
The number one thing to do is have one gram per pound of your body weight of protein per day. It must be broken up into three to four divided dosages. You step on this scale (Inbody H20b Scale) and even doctors recommend that we weigh ourselves every day because it gives you that accountability factor and you can track the data on your skeletal muscle mass and decrease your fat if you need to. How much protein per pound is needed to build muscle or maintain it?
1.2–1.7 grams of protein per kilogram of your body weight
0.5 to 0.7 grams of protein per pound of your body weight
People don’t really know what that is. Most people weigh somewhere around 150 pounds and Yeah, that’s a lot of protein. It’s not a small amount of protein and if you are vegetarian or vegan, you can still do this but you’re going to probably need a little bit more because only about 80% of that is bioavailable protein. So you want to maybe increase a little bit more.
As you might know, the sources of protein – beans, lentils, those on the upper image, etc. But many people, including myself, recommend Pea Protein powder. It’s really good, it goes down easily, you can add to your oatmeal, milkshakes, and other things you are eating, and you will start building up. And listen, the idea is not to get from 10 grams of protein a day all the way to 150 grams a day, because you build up slowly over time and see what kind of works for you. All of this needs to be individualized, which is why it is worth having the bioimpedence scale given from the Inbody h20b scale.
Best Overall
Because, for instance, you can see, oh wow, my skeletal muscle mass is going up now. I’m doing good now. Here is where I need to be, right?
You can personalize it for yourself and see incredible results in the long term. Don’t expect to see amazing results in a short time, because you will never do! Now you have everything you need to track your protein intake, not only that. You know how many grams you should consume per kg or pounds of your body.
More about InBody h20b Scale
What sets the InBody H20B apart from other body fat scales is its advanced technology. This smart digital scale measures body composition and helps me achieve my health and fitness goals through connected smart home technology. Results automatically sync to my smart device through the InBody App, allowing me to track my progress, set goals, and compare my progress with friends.
The handlebar electrodes allow for measuring the whole body, giving me consistent full-body composition results. This is particularly noteworthy, as most body fat scales can only measure half of the body and must estimate the rest. The InBody H20B is registered with the FDA as a Class II medical device, making it a reliable bathroom scale for weight management.
click here to buy your own InBody H2oB Scale!
Quick and Easy Weight Scales
The InBody Scale has advanced technology that allows for professional body composition analysis right at home. The handle bar electrodes allow for full body measurement, giving consistent results while most body fat scales can only measure half of the body and must estimate for the rest.
Advanced Technology for Body Composition
The InBody Scale comes with a mobile app that automatically syncs your results to your smart device. You can track your progress, set goals, and compare your progress with friends. It can also be a fun part of your kid’s growth chart! The product is registered with the FDA as a Class II medical device, making it perfect for weight management in the comfort and privacy of your own home.
The app is available for both Google Android and Apple iOS, so it’s compatible with most smartphones. It’s also user-friendly and intuitive, making it easy to navigate and understand your results.
One downside is that the app requires an internet connection to sync with the scale, so you need to have a stable Wi-Fi connection. However, once synced, the app stores your data and allows you to view it offline.
click here to buy your own InBody H2oB Scale!
Pros and Cons
Pros
- Quick and Easy Weight Scales
- Digital Scale With Advanced Technology
- InBody Scale With Mobile App
- Most Accurate Scale
Cons
- Inconsistent Results
- Price
The last words of this product
One of the best features of this scale is its Bluetooth connectivity, which allows you to sync your data to the InBody app for easy tracking and analysis. The app is user-friendly and provides detailed insights into your body composition, making it easy to identify areas for improvement.
If you’re looking for a bathroom scale that does more than just measure your weight, the InBody H20B Body Fat Scale is a great choice. Its accuracy, ease of use, and advanced technology make it a valuable tool for anyone looking to improve their health and fitness. Click here to get yours today and start reaching your goals!
What are all healthy protein powders for 2024?
Getting too little protein (protein deficiency)
Well every part of you, from your bones to your brain, needs to get lots of protein, so here will give you some of the symptoms:
Muscle Loss
Muscle mass or the inability to gain muscle. Some athletes work out so hard every day and still are not gaining muscle that you can track with the scale (upper in the blog).
Bone strenght
It’s very, very important if you have been diagnosed with osteopenia or osteoporosis. Most people think bones are made of calcium; they’re actually made of protein with calcium atoms stuck into the matrix of the protein. And if you’re not eating enough protein, you will not be able to keep your bones strong
Slow wound healing
If you have been eating low-protein foods for years, you have probably gotten used to how long it takes to heal for a would but if you ask a friends of yours, you will migth get really concerned of their answer about their period of healing.
Negative mood
If you have been eating low-protein foods for years, you have probably gotten used to how long it takes to heal for a would but if you ask a friends of yours, you will migth get really concerned of their answer about their period of healing.
Whey protein or Pea protein powder
Whey protein is isolated from the cheesemaking process, whereas it mostly contains lactose. While pea protein powder is plant-based and totally lactose-free.
However, they are both rich in protein. Whey protein powder contains calcium and potassium, while pea contains iron.
Pea and whey protein powders are both rich sources of protein, though whey powder does tend to have a slightly higher amount.
They’re also both relatively low in carbs, fat, fiber, and sugar.
Overall, since pea protein is a newer product, there’s not as much research on it as there is for whey protein. Whey protein has been shown to play a role in increasing muscle mass when paired with strength training.
When paired with high-intensity training, whey and pea protein supplementation for eight weeks was found to improve measures of strength. what are t
Protein helps promote satiety because your body digests and absorbs it more slowly than it does carbohydrates. This can be helpful in creating a well-rounded meal to hold you over until your next meal or snack
How to build muscle mass or lose weight
Every protein source contains a variety of different amino acids, which are the building blocks of protein. There are 20 in total, but 9 of these can’t be produced by the body and they are defined as essentials. These are the most important amino acids for building muscle.
So what protein sources have the highest digestability and the highest essential amino acid content:
- Whey Protein Powder
- Milk
- Fish
- Casein
- Egg
- Beef
A few years ago, researchers assigned one group to eat 20 grams of protein from three whole eggs after every workout, whereas the other group ate the same amount of protein but by consuming six egg whites without the yolk. Both groups ate the same amount of calories and protein throughout the day.
After 12 weeks, the egg group increased their strength and reduced their body fat percentage to a significantly greater extent than the egg white group. What’s that due to? It might be due to the cholestarol content and possibly additional nutrients contained within the yolk.
(Credit: Nanthewholetruthfoodsoleaf)
Are plant-based protein sources less effective than animal-based protein sources at building muscles? Well, the answer might surprise you. Researchers published a study this year where both diets led to similar increases in both muscle size and strength.
However, researchers highlighted that the outcome was heavily dependent on two factors:
- Eating enough daily protein
- Properly spreading that protein throughtout the day
If you eat too little protein, you won’t maximize the growth of your muscles. But eating to much has its downsides as well.
What’s the perfect spot?
Well, it depends. Researchers found that adding more protein to ones’s diet significantly increased muscle mass on average by 0.66lbs.
Although more protein did lead to more growth, this was only true up to a point. In this case, protein intakes above around 0.73 g/lb fail to help build any additional muscle mass. So your protein intake must be lower than 0.73 g/lb, even depending on your training session.
This is to maximize your growth. Even if you’re below this, you will definitely still be able to build muscle so don’t get discouraged if the target seems high.
When it comes to losing weight, it’s proven that when you’re in a colorie deficit, your body is more likely to burn off muscle for energy along with body fat. It happens when you include physical activity in your daily life. as cardio exercises are one of the best types of exercises to lose body fat.
The more aggressive your diet is, the higher the protein intake should be to prevent muscle loss. It’s allowed to go higher than 0.73 g/lb to help you with hunger, but do not go above 1.2 g/lb since by that point the additional calories may be better used towards carbs to help you with energy and performance in the gym.
Remember, all these recommendations are relative and they are based on your total body weight. Imagine two people weighing the same, yet one has more fat than muscle, he won’t need as much protein. So if your body fat percentage is higher than around 30% for males and around 40% for females, instead of using your lbs as bullet points defining how much protein you should consume, take your height in centimeters and simply eat that amount of protein in grams.
Even it’s rising cost If you buy bulk whey protein powder and calculate the cost per gram of protein, it comes out cheaper than ground beef and Greek yogurt and ends up comparable to eggs, milk, etc.
get your own whey protein powder now, click here
How to truly maximize the growth you get from protein
Every time you consume protein, your muscle protein synthesis levels increase, which can be increased up to a specific point. It seems that more than 20–30 grams of protein per one dosage will make it difficult for you to restimulate it again for at least a couple hours. Theoretically, if you space out your protein evenly throughout the day, you’ll be able to keep your muscle protein synthesis levels elevated.
We also need to optimize the meals we get around the workouts. Because when you’re in calorie deficit, we don’t only experience a decrease in protein synthesis levels, but we also see a rise in cortisol levels.
Which can negatively impact muscle growth and recovery. Recent Research shows that by ingesting adequate protein in our workouts with a post-workout shake, we’re able to blunt the cortisol responses. And significantly increased protein synthesis compared to if we didn’t ingest enough protein during our workouts.
Thus increasing the chances of building and maximizing the growth of muscle despite being in deficit.
