What Are Proteins?
Proteins are essential macronutrients made up of amino acids. They're the raw material your body uses to build and repair tissues β including your muscles, skin, organs, and even enzymes and hormones.
Why Protein Matters in Fitness
- πͺ Muscle Repair: After every intense workout, your muscles need protein to rebuild stronger.
- π Muscle Growth: Protein provides the building blocks for hypertrophy (growth).
- π₯ Fat Loss: High-protein diets preserve lean mass and boost thermogenesis.
- π Satiety: Keeps you full longer and stabilizes blood sugar to reduce cravings.
Types of Protein
- Complete Proteins: Contain all 9 essential amino acids. Found in meat, eggs, dairy, whey, soy.
- Incomplete Proteins: Found in plant sources like beans, lentils, rice β best combined for full profile.
- Whey & Casein: Fast and slow digesting proteins great for pre/post-workout and overnight recovery.
When Should You Eat Protein?
- ποΈ Post-Workout: Critical for muscle recovery and growth. Aim for 20β40g of fast-digesting protein.
- π³ Breakfast: Kickstart metabolism and preserve lean mass during fasted hours.
- π Before Bed: Casein protein supports overnight repair while you sleep.
GymMeUp Pro Tip:
Don't just βhit your macros.β Master your timing. Spread your protein evenly throughout the day for maximum muscle synthesis β not just one big chicken bomb at dinner.
