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Tip of the week DOES PROTEIN REPAIR MUSCLE? Protein is one of three essential macronutrients, nutrients your body requires in large quantities. Protein provides your body with the necessary materials to produce other proteins, hormones, enzymes and other body structures, including muscle fibers. Dietary intake is vital since your body is not capable of synthesizing all of the amino acids it requires. Amino acids are the building blocks of proteins. Muscle Damage When you work out, your activity will lead to tiny tears in your muscle fibers. The more strenuous you exercise, the more likely this may occur. Strength training will also cause this damage to occur. While this may seem to be a negative effect, it is a part of the damage and repair process that leads to muscle enlargement, or hypertrophy. This effect gives you the definition you see in well-trained muscles. Your diet will provide the raw materials that your body requires to repair damaged muscle fibers. Repair Process Muscles are composed of proteins. Your diet provides the building blocks for these proteins, called amino acids. The repair process takes one to three days, explains the University of Maryland Medical Center. Several biological mechanisms occur. Your body responds to muscle damage with a response by your immune system. The inflammatory response causes the common sensations of pain and swelling your may feel. White blood cells circulate to the affected area. Other types of cells called macrophages will remove debris and dead fibers. Your workouts stimulate protein synthesis in your body that will repair the damage and create larger fibers. Evidence The scientific literature has documented the effects of protein on muscles. A study by the University of Jyväskylä in Finland, published in the June 2010 issue of “Nutrition and Metabolism,” explains that protein provides the body with the materials it needs to produce muscle proteins to recover from working out. In particular, whey protein has been found to stimulate muscle growth. A study by Arizona State University, published in the October 2008 issue of “Nutrition Research,” found that whey protein increased muscle development in elderly individuals. These findings are significant in light of the fact that agerelated muscle loss is a common occurrence in older individuals and can negatively affect their quality of life. Protein Intake To help your body repair muscle, it is essential that you get the recommended daily allowance of protein. The Centers for Disease Control and Prevention recommend that adult women get 46 g and adult men get 56 g of protein each day. For the best nutritional value, you should concentrate on lean sources such as poultry and fish. Animal-based proteins are ideal because they contain all of the essential amino acids. A healthy diet will support proper muscle repair and development. Physiquecal have worked hard with the manufactures to produce a product that is the real deal, a product that allows the customer to get the best ingredients at a fraction of the cost.