Name: What is Protein? How Much Protein to Build Muscle?
Uploaded: 2021-05-09T08:24:35.000Z
Duration: 2 min 14 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

You've probably heard it before how important it is to consume enough protein if you want

Protein is one of three energy sources of your body known as macronutrients, the other

It is made up of little organic compounds known as amino acids.

Besides water, 75% of your body is made up of amino acids.

Healthy heart, regulate stress, prevent certain diseases, produce cells.

There are over 500 different types of amino acids, but the human body only uses 21 known

Of the 21, the body can create 12 of them by restructuring other amino acids.

The other 9, known as essential amino acids, can only come from food you eat, specifically

And unlike fats and carbs, your body cannot store these essential amino acids away.

When it comes to building muscle, providing the body with enough leucine, isoleucine and

valine, which are essential amino acids, is pretty important.

These 3 are known as branched-chain amino acids, or BCAAs for short.

And of these 3 BCAAs, by the far the most important is leucine.

It's directly linked to the activation of mTOR, which activates multiple enzymes in

the body that promotes muscle protein synthesis.

When your muscle fiber proteins actin and myosin act on one another, muscle contraction

The more actin and myosin protein filaments you have, the stronger the muscle becomes.

And this is where getting enough protein in your diet becomes important to not only maintaining

or building muscle, but also preventing your body from breaking muscle down.

It's typically recommended to get about .8 grams of protein per kilogram of bodyweight

That's roughly 65 grams for men and 50 grams for women.

If you're an athlete, add about 20 grams more.

Take this with a grain of salt, though, since there's no absolute consensus on the right

But regardless of the actual amount, it doesn't take away the importance of having protein

And continuing with macronutrients, the following video will be covering another vital energy

Have lingering fitness questions you want answered?

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What is Protein? How Much Protein to Build Muscle?

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