I ate a lot of protein foods... why isn't my muscle building?

With the saying "muscles are wealth" becoming popular, many people are seeking out protein-rich foods. They are particularly consumed by middle-aged and older individuals, whose natural muscle loss accelerates. However, muscle growth is not increasing as expected. Should I eat more protein? Is something wrong with my body? Let's take another look at protein and muscles.

 

heart , Muscles are essential for internal organs as well. ... Invisible muscles inside the body are very important

 

Muscles are not merely the visible, bumpy protrusions. Skeletal muscle makes up the majority of our body's muscle tissue. These are muscles attached to bones that enable movement. Heart muscle is also important. Found only in the heart, it aids in blood circulation and is essential for sustaining life. There are also visceral muscles that form the walls of internal digestive organs, such as the stomach and intestines. These invisible muscles deep within the body play a vital role in protecting life.

Animal protein is well absorbed, but ... Caution regarding excessive saturated fat intake

 

It is recommended to consume 0.8 to 1.2 grams of protein per kilogram of body weight. If necessary, up to 1.5 to 2 grams per kilogram may be consumed (data from the Korea Disease Control and Prevention Agency). Foods rich in protein include meat, fish, eggs, and soy products. Animal protein is better absorbed and more efficient than plant-based protein because it is composed of essential amino acids. However, caution is advised when obtaining animal protein through sources such as meat, as this can also lead to high intake of saturated fat.

 

fish , Just as good as chicken breast ... Rich in unsaturated fatty acids, it is beneficial for vascular health.

 

Let's compare the protein content of chicken breast (22.97g per 100g) with that of fish. The amounts are as follows: mackerel 22.6g, flounder 22.1g, Spanish mackerel 23.6g, Pacific saury 23.3g, halibut 22.36g, salmon 20.6g, and pollock 17.6g (based on data from the National Standard Food Composition Table). In particular, blue-backed fish (mackerel, Pacific saury, Spanish mackerel, tuna, etc.) are rich in unsaturated fatty acids beneficial for blood and blood vessels, offering a double benefit. About one and a half eggs, commonly eaten in the morning, contain 13 to 15g of protein. You can meet your daily protein requirements by consuming other protein foods, such as fish, beans, tofu, and meat, at lunch and dinner.

 

I ate enough protein, but ... Why isn't my muscle growing? ?

 

Even if you consume a lot of protein, your muscle mass may not increase as much as you expect if you do not move your body. If you sit for long periods and lack physical activity and exercise, a significant amount of protein may remain in your body. This protein can be stored as body fat, potentially leading to weight gain instead. You must consistently perform exercises that stimulate the muscles to build muscle. It is beneficial to stimulate your muscles in your daily life, even without using equipment at an expensive gym. Climbing stairs frequently, performing heel raises while brushing your teeth at home, and doing squats are all helpful. To strengthen your muscles, you must combine protein intake with exercise.

 

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Vegetables, nuts, etc., with protein-rich chicken breast

Adding it helps to enhance the dry texture.

 

If you eat one chicken breast, things like hot dogs...

It was so delicious.

The original is good to eat with salad.