Protein is a macronutrient composed of amino acids, essential for muscle repair, growth, enzyme production, and various bodily functions. In the context of physical activity, protein is crucial for recovering from exercise-induced muscle damage and supporting muscle protein synthesis (MPS).
Athletes and active individuals require higher protein intakes than sedentary people to maintain muscle mass and optimize performance. Protein supplements—like whey, casein, soy, and plant-based blends—are widely used for convenience and to meet increased nutritional demands.
Proteins also play a role in satiety and metabolic rate, making them beneficial for weight management and body composition goals.
Synonyms:
Dietary protein, Complete protein, Amino acid source.
Benefits:
- Supports muscle growth and repair
- Enhances recovery after exercise
- Helps maintain lean body mass during calorie restriction
- Promotes satiety and weight management
Sources:
Found in meat, dairy, eggs, legumes, soy, and protein supplements (whey, casein, pea, etc.).
Observations:
Commonly consumed post-workout or throughout the day. Typical supplementation ranges from 20–30g per serving. Excessive intake is generally safe but may stress kidneys in susceptible individuals.
Areas of Study Related:
Sports nutrition, Biochemistry, Physiology of exercise, Clinical nutrition.