As the saying "Muscle is wealth" becomes popular, many people are looking for protein-rich foods. Middle-aged and older adults, whose natural muscle decline is accelerating, are eating a lot. However, muscle does not increase as much as expected. Should I eat more protein? What is happening to my body? Let's take a closer look at protein and muscles.

 

Muscles are essential for the heart and internal organs... Invisible muscles inside the body are very important.

 

Muscles are not just the bumpy, protruding visible parts. Most of the muscle tissue in our body is skeletal muscle. These muscles attach to bones and enable movement of the body. Cardiac muscle is also important. It is a muscle that can only be seen in the heart and helps circulate blood, which is essential for sustaining life. There are also visceral muscles that make up the walls of internal digestive organs such as the stomach and intestines. Deep inside the body, invisible muscles play a role in protecting life.

Animal proteins are well absorbed... but beware of excessive intake of saturated fats.

 

It is recommended to consume 0.8 to 1.2 grams of protein per kilogram of body weight. If necessary, intake can be increased to 1.5 to 2 grams per kilogram (according to the Korea Disease Control and Prevention Agency). Foods high in protein include meat, fish, eggs, and soybean products. Animal-based proteins are well composed of essential amino acids compared to plant-based proteins, making them easily absorbed and more efficient for the body. However, when obtaining animal-based proteins through meat and similar foods, caution is needed as they can also contain high levels of saturated fats.

 

Fish, not inferior to chicken breast... Rich in unsaturated fatty acids, beneficial for vascular health.

 

Let's compare the protein content of chicken breast (22.97g per 100g) and fish. Mackerel has 22.6g, flatfish 22.1g, Pacific saury 23.6g, Pacific saury 23.3g, flatfish 22.36g, salmon 20.6g, pollock 17.6g, etc. (according to the National Standard Food Composition Table). In particular, blue-green fish (mackerel, Pacific saury, Pacific saury, tuna, etc.) contain a lot of unsaturated fatty acids that are good for blood vessels and blood, providing a dual benefit. About 13-15g of protein is contained in roughly one and a half eggs, which are mainly eaten in the morning. During lunch and dinner, consuming other protein foods such as fish, beans, tofu, and meat can meet the daily required amount.

 

I ate enough protein... Why isn't my muscle increasing?

 

Even if you eat a lot of protein, your muscles may not grow as much as expected if you do not move your body. Prolonged sitting and lack of physical activity or exercise can lead to excess protein remaining in the body. This protein can be stored as body fat, which may actually cause weight gain. To increase muscle mass, you need to consistently engage in exercises that stimulate muscles. It is beneficial to stimulate muscles in daily life without using expensive gym equipment. Frequently climbing stairs, lifting your heels when brushing your teeth at home, and doing squats are also helpful. To strengthen muscles, it is necessary to combine 'protein intake + exercise'.

 

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Vegetables and nuts with high-protein chicken breast

It helps to enhance the somewhat bland taste.

 

Eating a piece of chicken breast, things like hot bars are...

It was incredibly delicious.

The original goes well with salad.