Does Protein Build Muscle Research Paper
Joseph Cataldo
Instructor: Suzanne Salemi
College Writing
April 22, 2015 Does protein help to build muscle? The latest craze is about protein and how it affects building muscles and building muscle strength. Today, there are many athletes that use it as a supplement. There are many protein supplements available that are claiming to help people who work out to build muscle faster. Protein is a structure within our bodies that consists of amino acids. The cells in our bodies need this to function properly. If we did not have protein, our body’s functions of regulating cells, tissue and organs could not exist. Our muscles, skin and bones contain a large amount of protein, it makes up 20% of our body weight making it vital to our bodies functioning. Proteins are made up of thousands of amino acids and there are twenty different ones that make up a protein. “The sequence of the amino acids determines each proteins unique three dimensional structure and its specific function.” (McDonald) There are various different types of proteins and each one has a specific function. There are antibody proteins which help to protect the body. The enzyme proteins help to facilitate the chemical reactions that take place in our cells. The messenger proteins are the ones that transmit signals to coordinate our body’s …show more content…
biological processes. The structural proteins are the ones that provide structure and support for our cells and they are what helps the body to move. The transport proteins carry atoms and molecules throughout our bodies (McDonald). Our muscle tissue contains about 40% of the protein in our bodies.(Sizer-Whitney). The Recommended Daily Allowance for protein for an adult is 56 grams a day for men and 46 grams a day for women. There are many foods that contain protein such as meats, beans, tofu, eggs, nuts, milk, grains, soy and some vegetables.Our bodies do not store protein, it is excreted. (cdc). Many athletes and bodybuilders believe that by eating a high protein diet or taking protein supplements, it will help them to build muscle faster and make them stronger.(McDonald). The protein that many athletes and bodybuilders use is whey protein. Whey is a byproduct of the curdling of milk and it is about 20% of the protein in milk. Whey protein is considered a complete protein which means that it has nine essential amino acids. There are two different varieties of whey proteins which are albumins and globuins. Whey protein is comes in a powdered form which is usually mixed with milk or water. Whey protein is digested quickly by our bodies which results in a rapid increase in amino acids. It is believed that by using whey protein it will increase muscle strength and enhances lean body mass (Heller). Our muscles are what makes bodies move and provide its stability.
Muscles grow by increasing its cells and fibers which pull the muscle together then separates during contractions and stretching. This occurs during strength training and weight lifting because the stress on your muscles make contractile protein do more work. When you lift weights your muscles stretch which tears the muscle and when you rest the next day, it becomes stronger. Protein can help your muscles to recover faster because amino acids and other nutrients go to your muscle. This is why it is believed that eating protein right after working out is the most beneficial
(Mirkin). Muscles are made up of the filaments actin and myosin which are proteins. They are made up of amino acids. “Picture a protein as a wall, with the amino acids being the bricks. If you are trying to build more muscle, your body needs to make more actin and myosin by joining amino acids together inside the muscles.” (Smith) Protein helps to build muscle because when you work out, you tear your muscle tissue and the protein in your body goes and repairs the muscle and the tissue of the muscle then builds layers (Quill). When a person eats protein it breaks down into amino acids which our bodies use to build muscle and assist in. Studies have found that the best time to eat protein is right after a workout and preferably with a carbohydrate. By eating the protein, it raises the amino acid levels in the blood and promotes muscle growth and repair. What time you eat the whey protein is also important. The recommended amount is about twenty grams of whey protein or other form of protein and the most beneficial time to take it is after a workout (Smith). Several studies about whether or not protein actually does help to build muscle have been done. In one study of the effects of protein and muscle building done on men, several subjects ate a high protein diet and took protein supplements. The other subjects ate normally. Both groups of men were put on the same weight lifting regimen. The results showed that men who were on the high protein diet gained more muscle then the men who were not on the high protein diet (Smith). The American Journal of Clinical Nutrition, reported the results of two studies that were done on how protein affects muscle building. “The research concluded that muscle metabolism after exercise can be manipulated via dietary means. Post exercise consumption seems to be the best…and may play an especially important role in stimulating muscle growth.”(Nordvist) The study also found that whey protein specifically is the best source for muscle building and dairy products which contain whey protein are a good source of protein for muscle building.(Nordvist). Another study found that “After completing nine months of resistance training, all participants experienced increases in lean muscle mass.” (Staff) “The gains for participants consuming whey protein (3.3 kg) were significantly greater than for participants consuming soy protein (1.8 kg) group – potentially due to the branched-chain amino acid content of the whey protein.”(Staff) “The study builds upon the growing research supporting the value of resistance training combined with whey protein supplementation in building lean muscle. Whey protein naturally contains leucine, a branched-chain amino acid (BCAA) that plays a significant role in muscle maintenance and repair. It cannot be manufactured by the body and must be obtained through foods” (Staff). Another study was done that looked at the effects of consuming a dairy or soy based drink on rates of protein synthesis following resistance training in men who took part in weight lifting activities. The men in the study drank the diary or soy protein beverage right after they lifted weights. The drinks where made with soy protein or milk. They had equal amounts of protein, carbohydrates, fat and calories. Results of the study showed that drinking a protein beverage right after weight lifting resulted in a” positive net muscle protein balance and more muscle protein synthesis” (Kohler). “ Milk consumption after exercise resulted in a greater net muscle protein balance, and 34 percentage rate of muscle protein synthesis compared to soy. The researchers also hypothesized that a combination of "slow" and "fast" proteins like casein and whey, both found in cow 's milk, would be most effective for building muscle” (Kohler). So does protein help to build muscle? There seems to be enough evidence to support this claim. Many studies have been done on this and these studies have been replicated. Studies have proven that protein helps to build muscles and them stronger. Studies have also shown that the best protein to use to help build muscle is whey protein and it is one of the most widely used protein supplements.
References:
Quill, S. (2012, August). More protein builds more muscle. Men 's Health, DOI: menshealth.com
Kohler, J. (n.d.). Protein intake the foundation. Retrieved from AmericanJournalofMedicine
Smith , J. (2012). The truth about protein. Retrieved from thelife.com
Nordvist, G. (2013, May). Retrieved from NewEnglandJournalofMedicine
Heller, S. (2011). Protein a guide to maintain muscle. Men 's Fitness, DOI: mensfitness.com
McDonald, L. (2007). The protein book. (1st ed.). Lyle McDonald Publishing.
Smith, C. The power of protein. (1st ed.). DOI: powerofprotein.com
Protein. (n.d.). Center for Disease Control, (2013). Protein. Retrieved from website: cdc.gov Retrieved from cdc.gov
Sizer, F., & Whitney, E. (2011). Nutrition concepts and controversy. Belmont, CA: Wadsworth.
Instructor: Suzanne Salemi
College Writing
April 22, 2015 Does protein help to build muscle? The latest craze is about protein and how it affects building muscles and building muscle strength. Today, there are many athletes that use it as a supplement. There are many protein supplements available that are claiming to help people who work out to build muscle faster. Protein is a structure within our bodies that consists of amino acids. The cells in our bodies need this to function properly. If we did not have protein, our body’s functions of regulating cells, tissue and organs could not exist. Our muscles, skin and bones contain a large amount of protein, it makes up 20% of our body weight making it vital to our bodies functioning. Proteins are made up of thousands of amino acids and there are twenty different ones that make up a protein. “The sequence of the amino acids determines each proteins unique three dimensional structure and its specific function.” (McDonald) There are various different types of proteins and each one has a specific function. There are antibody proteins which help to protect the body. The enzyme proteins help to facilitate the chemical reactions that take place in our cells. The messenger proteins are the ones that transmit signals to coordinate our body’s …show more content…
biological processes. The structural proteins are the ones that provide structure and support for our cells and they are what helps the body to move. The transport proteins carry atoms and molecules throughout our bodies (McDonald). Our muscle tissue contains about 40% of the protein in our bodies.(Sizer-Whitney). The Recommended Daily Allowance for protein for an adult is 56 grams a day for men and 46 grams a day for women. There are many foods that contain protein such as meats, beans, tofu, eggs, nuts, milk, grains, soy and some vegetables.Our bodies do not store protein, it is excreted. (cdc). Many athletes and bodybuilders believe that by eating a high protein diet or taking protein supplements, it will help them to build muscle faster and make them stronger.(McDonald). The protein that many athletes and bodybuilders use is whey protein. Whey is a byproduct of the curdling of milk and it is about 20% of the protein in milk. Whey protein is considered a complete protein which means that it has nine essential amino acids. There are two different varieties of whey proteins which are albumins and globuins. Whey protein is comes in a powdered form which is usually mixed with milk or water. Whey protein is digested quickly by our bodies which results in a rapid increase in amino acids. It is believed that by using whey protein it will increase muscle strength and enhances lean body mass (Heller). Our muscles are what makes bodies move and provide its stability.
Muscles grow by increasing its cells and fibers which pull the muscle together then separates during contractions and stretching. This occurs during strength training and weight lifting because the stress on your muscles make contractile protein do more work. When you lift weights your muscles stretch which tears the muscle and when you rest the next day, it becomes stronger. Protein can help your muscles to recover faster because amino acids and other nutrients go to your muscle. This is why it is believed that eating protein right after working out is the most beneficial
(Mirkin). Muscles are made up of the filaments actin and myosin which are proteins. They are made up of amino acids. “Picture a protein as a wall, with the amino acids being the bricks. If you are trying to build more muscle, your body needs to make more actin and myosin by joining amino acids together inside the muscles.” (Smith) Protein helps to build muscle because when you work out, you tear your muscle tissue and the protein in your body goes and repairs the muscle and the tissue of the muscle then builds layers (Quill). When a person eats protein it breaks down into amino acids which our bodies use to build muscle and assist in. Studies have found that the best time to eat protein is right after a workout and preferably with a carbohydrate. By eating the protein, it raises the amino acid levels in the blood and promotes muscle growth and repair. What time you eat the whey protein is also important. The recommended amount is about twenty grams of whey protein or other form of protein and the most beneficial time to take it is after a workout (Smith). Several studies about whether or not protein actually does help to build muscle have been done. In one study of the effects of protein and muscle building done on men, several subjects ate a high protein diet and took protein supplements. The other subjects ate normally. Both groups of men were put on the same weight lifting regimen. The results showed that men who were on the high protein diet gained more muscle then the men who were not on the high protein diet (Smith). The American Journal of Clinical Nutrition, reported the results of two studies that were done on how protein affects muscle building. “The research concluded that muscle metabolism after exercise can be manipulated via dietary means. Post exercise consumption seems to be the best…and may play an especially important role in stimulating muscle growth.”(Nordvist) The study also found that whey protein specifically is the best source for muscle building and dairy products which contain whey protein are a good source of protein for muscle building.(Nordvist). Another study found that “After completing nine months of resistance training, all participants experienced increases in lean muscle mass.” (Staff) “The gains for participants consuming whey protein (3.3 kg) were significantly greater than for participants consuming soy protein (1.8 kg) group – potentially due to the branched-chain amino acid content of the whey protein.”(Staff) “The study builds upon the growing research supporting the value of resistance training combined with whey protein supplementation in building lean muscle. Whey protein naturally contains leucine, a branched-chain amino acid (BCAA) that plays a significant role in muscle maintenance and repair. It cannot be manufactured by the body and must be obtained through foods” (Staff). Another study was done that looked at the effects of consuming a dairy or soy based drink on rates of protein synthesis following resistance training in men who took part in weight lifting activities. The men in the study drank the diary or soy protein beverage right after they lifted weights. The drinks where made with soy protein or milk. They had equal amounts of protein, carbohydrates, fat and calories. Results of the study showed that drinking a protein beverage right after weight lifting resulted in a” positive net muscle protein balance and more muscle protein synthesis” (Kohler). “ Milk consumption after exercise resulted in a greater net muscle protein balance, and 34 percentage rate of muscle protein synthesis compared to soy. The researchers also hypothesized that a combination of "slow" and "fast" proteins like casein and whey, both found in cow 's milk, would be most effective for building muscle” (Kohler). So does protein help to build muscle? There seems to be enough evidence to support this claim. Many studies have been done on this and these studies have been replicated. Studies have proven that protein helps to build muscles and them stronger. Studies have also shown that the best protein to use to help build muscle is whey protein and it is one of the most widely used protein supplements.
References:
Quill, S. (2012, August). More protein builds more muscle. Men 's Health, DOI: menshealth.com
Kohler, J. (n.d.). Protein intake the foundation. Retrieved from AmericanJournalofMedicine
Smith , J. (2012). The truth about protein. Retrieved from thelife.com
Nordvist, G. (2013, May). Retrieved from NewEnglandJournalofMedicine
Heller, S. (2011). Protein a guide to maintain muscle. Men 's Fitness, DOI: mensfitness.com
McDonald, L. (2007). The protein book. (1st ed.). Lyle McDonald Publishing.
Smith, C. The power of protein. (1st ed.). DOI: powerofprotein.com
Protein. (n.d.). Center for Disease Control, (2013). Protein. Retrieved from website: cdc.gov Retrieved from cdc.gov
Sizer, F., & Whitney, E. (2011). Nutrition concepts and controversy. Belmont, CA: Wadsworth.