Can you explain protein to me?

thefantasticmrsfox
thefantasticmrsfox Posts: 42 Member
in Food and Nutrition
How and when should it be used.
I'm trying to slim down, but I don't mind gaining muscle.
From what I can tell from people around me I should be drinking it if I go to the gym? Also- I have very fine thinning hair, my cousin has been taking it in a shake and she's recommended it for hair and nail improvement. Does that mean I should have 1 a day anyway?
Excuse me if I'm being thick, I just don't understand the potential behind it.

Replies

  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
    1 a day may be right for you. You need enough, but not too much. :)
  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    thefantasticmrsfox wrote: »
    How and when should it be used.
    I'm trying to slim down, but I don't mind gaining muscle.
    From what I can tell from people around me I should be drinking it if I go to the gym? Also- I have very fine thinning hair, my cousin has been taking it in a shake and she's recommended it for hair and nail improvement. Does that mean I should have 1 a day anyway?
    Excuse me if I'm being thick, I just don't understand the potential behind it.

    The timing of protein is still very up in the air. Some of the more recent studies would suggest some level of protein and carbs is beneficial if you take it +/- 2 hours of working out. Having said that, nutrition timing is really only going to effect those who are elite athletes and shouldn't be on the priority to address. Whats more important is total calories for weight loss, then macrosnutrients for body composition, micros for health. Overall, Eric Helms has a very good pyramid that is shown below.

    The-Pyramid-Of-Nutritional-importance.png


    Also, the likelihood of gaining muscle while losing weight is fairly slim (outside of noob gains and generally found to occur more in athletes) and drinking a protein shake isn't going to produce those kinds of results. In fact, think of a protein shake like a supplement. You can drink one if you are low on protein, but they are not required by any means.

    Now, having said all of that, protein is very important to sustaining your muscle mass while losing weight, when combined with resistance or weight training. This means, when you do resistance/weight training, you will create microtears in your muscle fibers. Protein will work to rebuild those muscle tear. This essentially, will force your body to maintain muscle as it continues to try and rebuild it consistent.

    So how much is needed, well the generally recommendations end up being around .6-.8g per lb of weight (it's actually around .8-1g per lb of lean body mass, but may don't know their body fat).

    Thinning hairs is genetic, but you can use things like biotin to help that. Also, fats regulate hormones, so adding healthy unsaturated fats (nuts, fish, avocados) to your diet may lead to improvements in hair and skin.


    Hopefully, this helps. If you have more questions, let us know.

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