BeNutris
Protein
All protein elements, details and contribution to body and health
Tryptophan
Tryptophan is directly involved in muscle loss, meaning not consuming as much as needed it may lead to muscle loss, its a building block for protein synthesis and has the ability to make positive impact in growth of fibers.
Suggested daily intake
Male
Female
5 mg per 1kg of body weight
5 mg per 1kg of body weight
Isoleucine
Isoleucine increases muscle mass, it is essential for protein synthesis and helps speeding up recovery after workout. It also helps providing energy for muscles during workouts.
Suggested daily intake
Male
Female
20 mg per 1kg of body weight
5-15 gram for some athletes
20 mg per 1kg of body weight
5-15 gram for some athletes
Lysine
lysine is stored in muscle and assists in repairing after workouts, keeps the protein quality high, on the other lack of lysine can cause muscle loss or lead to slow growth.
Suggested daily intake
Male
Female
30 mg per 1kg of body weight
30 mg per 1kg of body weight
Phenylalanine
phenylalanine is necessary for building protein structures including skeletal muscle, consuming it contributes to positive protein balance which helps muscle gain. consuming phenylalanine before workout assists fat loss while building muscle during training.
Suggested daily intake
Male
Female
25 mg per 1kg of body weight
25 mg per 1kg of body weight
Histidine
Histidine is critical for muscle building, repair and performance, it helps muscles keep up during high intensity training. another benefit is assisting muscle regeneration after an injury, improving recovery.
Suggested daily intake
Male
Female
8-12 mg per 1kg of body weight
8-12 mg per 1kg of body weight
Threonine
Threonine plays role in muscle building, hardness and quality, helps preventing muscle loss and protects it from damage during high intensity training. In addition it contributes to heart muscles, keeping them strong.
Suggested daily intake
Male
Female
10-16 mg per 1kg of body weight
10-16 mg per 1kg of body weight
Leucine
Leucine is metabolized directly in muscle tissue and it is signaling all other nutrients to repair muscle after workout and help its growth, consuming leucine more than needed will simply have no extra effect for muscle growth so consuming just the right amount for the body is enough.
Suggested daily intake
Male
Female
2.5-3 gram per meal
2.5-3 gram per meal
Methionine
Methionine plays a role in skeletal muscle repairing and promotes muscle building, lack of methionine can limit muscle growth so maintaining optimal methionine will be helpful to see results after working out for months.
Suggested daily intake
Male
Female
15-19 mg per 1kg of body weight
15-19 mg per 1kg of body weight
Valine
Valine keeps the muscle strong during high intensity training, it helps providing energy and prevents muscle breakdown. It helps in recovery and muscle repair, however lack of valine can be a reason for exhaustion or lack of energy.
Suggested daily intake
Male
Female
Suggested 10-14 mg per 1kg of body weight
For muscle growth 26 mg per 1kg of body weight
Suggested 10-14 mg per 1kg of body weight
For muscle growth 26 mg per 1kg of body weight