Are you looking for the best nutrition for muscle health?
Please read on!
Importance of muscle health in our daily lives
Nutrition and exercise are necessary for keeping our bones and muscles healthy, as the bones and skeletal muscles work together. Most of the physical activities in our daily routine life require muscular strength. In a changing environment and workload pressures, most people are experiencing body aches and are in utmost discomfort. Most muscle aches and pains go away on their own within a short time but sometimes muscle pains can trouble people for a longer period of time depending on body structures. All these ailments happen due to lack of muscular strength and eventually results in pain while moving, walking, sitting, picking and climbing.
Daily muscle-strengthening activities can improve muscle health. Efforts need to be made on daily basis for prompt results.
Nutrients important for muscle health
Eating a balanced diet is vital for good health and wellbeing. Nutrients play a key role in Protein synthesis, muscle function, energy metabolism, muscle relaxation and contraction. Nutrients are necessary for the muscles to function properly. The six essential nutrients are carbohydrates, protein, fat (macronutrients), vitamins, minerals (micronutrients) and water. The macronutrients provide us with the major source of energy for our body whereas the micronutrients such as iron, magnesium and potassium help in utilizing the energy for day to day activities. Following a good nutritional diet helps us in maintaining our bodies healthy.
Importance of protein in muscles
Protein is made up of amino acids and is an important nutrient, playing a major role in muscle health. Our body can make proteins from the foods that we eat throughout the day and use these proteins to build and repair muscular tissues. A protein deficient diet for a prolonged period could lead to breaking down muscle tissues resulting in body aches and pain.
Protein is necessary for the strengthening of bones, muscles, cartilage, skin, and blood. When we eat protein-rich foods such as fish, meat or eggs, amino acids are released which our body uses for a range of muscular functions. Hence, protein is a key ingredient in a balanced diet for maintaining and building muscle tissue.
Sources of protein
The right sources of protein are important to assure a healthy lifestyle. Protein is found in both plant and animal foods. Fish and other seafood are one of the highest sources of protein while they are less on fat. We can get protein from foods such as milk and milk products, meat, eggs, beans, soy, nuts, and grains. Hard-boiled eggs are one of the most portable protein foods.
The requirement of protein
How much protein we need daily depends on a variety of factors such as our activity level, age and other factors? The Recommended Dietary Allowance (RDA), refers 1 gram per kilogram (0.45 grams per pound) of body weight per day—approx. 58 grams for an average woman being the minimum amount we need to lead a healthy life. Ideally, 15% to 20% of daily calories should come from protein. It is important that we consume enough protein each day to cover our muscular body needs. Hence, it is necessary to determine the protein needs based on height, weight, exercise mode and the fitness goals of a person.
How supplements can help our daily protein requirement ?
According to nutritionists, daily protein intake can be improved through protein supplements, to bridge the protein gap from the diet. There are several protein supplements that can help you improve your muscle health and allow a healthy life. Protein supplements that comprise a good protein content, can help meets the daily protein requirement, over and above the diet. Regular consumption of protein supplements along with a balanced diet and exercise can assist muscle building, repair, and maintenance.
The Protein week –
The Protein Week is a great initiative by the Indian Dietetics Association (Delhi) & the PFNDAI that aims to spread awareness among Indians and to make the diet of a million plus families in India protein sufficient. Protein is necessary for our body and there are smart methods to include protein in your daily diet. The Protein Week begins on the 24th July and aims to educate people about a high-protein diet for appropriate muscular development and maintenance.
So, what are you waiting for, are you taking proper protein to improve muscle health in your diet? Do check out www.theproteinweek.com to know more.
HEALTHIER MUSCLES FOR A HEALTHIER YOU!