Breathe Magazine

Protein builds and repairs muscle tissue.

During the rest periods after strength training, the muscles synthesize proteins and builds slightly higher levels of strength. Just like when you break a bone, the bone heals stronger, your muscles heal from workouts, with the help of protein, a little bit stronger.

In order to properly repair your muscles, you have to make sure you are consuming enough protein each day.
It is recommended that adults get 0.8-1 gram of protein per kilogram of body weight. To find out your body weight in kilograms, take your weight in pounds and divide that by 2.2.

Just as a reference, there are:

- 8 grams of protein in 1 cup of milk
- 7 grams in 1 egg
- 32 grams in 2 slices of pizza
- 24 grams in about 1/2 a can of tuna
- 30 grams in 1 chicken breast

So you can see how easy it is to go over your requirements through real foods, so making an extra effort to get protein through protein powders and bars is rarely necessary.

So what’s the big deal if you go over? If you go over your daily allotment a little here and there it isn’t a huge deal, but, just like anything you eat in excess, the extra calories from the protein that are not used are stored for later when you might need it, resulting in weight gain.

An extremely high protein diet, like Atkins, however, can be dangerous.

Too much protein, aside from weight gain, can lead to dehydration, loss of calcium, and puts unnecessary stress on the kidneys and liver. High protein diets, from natural sources, also mean you are consuming a lot of fat, usually saturated if it is consumed through meat, which leads to heart disease and high cholesterol.

A lot of people have the misconception of “the more protein the better.” Protein is not an energy source unless it needs to be, like when carbohydrates are lacking. Then, protein is stripped from your muscles, where it is needed and used to keep you body running. Make sure you consume your protein requirements each day, in addition to a well-balanced diet, to ensure your muscles are getting all the care they deserve.