When injuries occur, regardless of whether you’re an avid gym go-er or lead a more sedentary lifestyle, you will want to be on the mend as quickly as possible. In order to repair any kind of muscle damage, protein needs to be an essential part of your diet.
Protein is a vital component of every cell in the human body and is an essential nutrient for growth and repair. Proteins are composed of several smaller ‘building blocks’ called amino acids which are formed from small organic molecules. There are around 20 different amino-acids which can be arranged in millions of different ways in order to form different proteins. Proteins form the building blocks of muscles, bones, blood, skin and cartilage and are also used to make vital chemicals within the human body such as enzymes and hormones.
Muscle mass is built through a process called protein synthesis which occurs naturally within the human body. During any form of physical activity stress is put upon the muscles causing the fibres within the muscles to separate and break down in a process called ‘catabolism’. The reverse of this process is ‘anabolism’ which synthesises proteins. When there is a surplus of protein and more of the anabolic reaction happens than the catabolic reaction, more muscle mass is developed.
Protein can be found in varying degrees within many different types of foods, so no matter what your preferences and lifestyle there will be plenty of different ways to increase the amount of protein-rich food in your diet. Below are some examples of high protein foods:
Meat and fish
• Lean red meat
• Lean white poultry (skin free)
• White-fleshed fish
• Greek yoghurt
• Low fat cottage cheese
• Peanut butter
• Protein powder
Consider adding these foods to your diet today to help repair the damage to your muscles.
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