Why is Protein Important for Muscle Building?
In the muscle building process, protein intake plays a very important role. Protein is the main nutrient needed by the body to repair, build and maintain muscle tissue.
According to Harvard T.H. Chan School of Public Health, protein is composed of amino acids that serve as the basic building blocks of cells and tissues, including muscle tissue. Therefore, adequate protein consumption is crucial especially after intensive physical activity. The following are some of the benefits of protein in muscle building.
1. Supports the Muscle Protein Synthesis Process
Weight training or intense exercise causes micro-tears in muscle fibers. This tissue recovery process is known as muscle protein synthesis, and requires adequate protein intake.
A study from the Journal of the International Society of Sports Nutrition (2017) showed that protein consumption immediately after exercise can increase muscle synthesis, as well as help build fat-free muscle mass.
2. Accelerates Muscle Recovery After Exercise
Post-workout protein consumption also serves to speed up muscle recovery, minimize muscle soreness, and prevent excessive fatigue.
According to the Cleveland Clinic, the best time to consume protein is between 30 minutes and two hours after exercise to maximize muscle recovery and adaptation.
3. Prevents Loss of Muscle Mass
Lack of protein intake, especially when on a low-calorie diet or overtraining, can cause the body to use muscle tissue as an energy source.
The American College of Sports Medicine recommends adequate protein consumption as a key strategy to maintain muscle mass, especially when in a weight loss or rigorous training phase.
4. Increases Metabolism and Thermic Effect
Protein has a higher thermic effect than carbohydrates and fats, which means the body burns more calories to digest and manage its metabolism.
Quoted from Harvard Medical School, a high-protein diet also contributes to increased satiety and better weight control, which greatly supports the muscle-building phase without excess fat accumulation.
Tilapia Fish: A Healthy and Balanced Source of Protein
One source of animal protein with high nutritional value is tilapia, especially tilapia from Regal Springs Indonesia. Tilapia is known for its high quality protein content, low saturated fat and low calories.
In addition, Regal Springs Indonesia tilapia also contains 5 grams of dietary fiber per 100 gram serving size, which is approximately 16% of the daily nutritional allowance for fiber. This content provides dual benefits: supporting digestive health while meeting protein needs for muscle building.
Let’s Build Muscle the Healthy Way!
Muscle building is a complex process that requires a combination of physical exercise and proper nutrition, especially protein. Adequate protein consumption can increase muscle synthesis, speed up recovery, prevent muscle mass loss, and help regulate the body’s metabolism.
As a natural, healthy and sustainable source of protein, Regal Springs tilapia can be a nutritional option that supports an active and healthy lifestyle, as well as supporting optimal muscle building efforts.
