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每個人想要訓練肌肉的目的都不同，有些人想要慢跑可以跑久一點、有些人想要購物完提戰利品的時候不要氣喘吁吁、有些人只是想要有多點體力，週末的時候可以帶孩子出門玩，但不管你的目的是什麼，訓練肌肉對你的人生一定會帶來好的影響！

最好的方式就是健身⋯⋯還有攝取更多蛋白質！ 所以如果你吃東西的時候，選的是堅果、脂肪少的雞胸肉，而不是甜食、點心、澱粉高的便利商店烤地瓜，別忘了告訴自己：「做得好、身體會感謝你的！」

想要有更健康、更精彩的生活型態，就是要對這些小小的選擇也不放過，每天持之以恆地堅持下去，趕快繼續讀下去認識攝取多元優質蛋白飲食的好處，以及了解為什麼你同時也應該注意蛋白質的來源和品質，讓你的每一餐做你生活中的 MVP！

蛋白質不只是飲食的一部份而已，它還是讓身體健壯、讓身體的各種生理功能可以好好運作的關鍵！ 光是平常飲食中有包含蛋白質就可以帶給你很多好處了，我們希望以下對蛋白質的介紹可以激勵你持續這樣的飲食，把蛋白質的潛力發揮到極致！

★了解蛋白質

在細數蛋白質的好處前，我們先給你一個全方位的蛋白質介紹！ 蛋白質是身體必需的三種營養素之一（另外兩種是碳水化合物和脂肪），而我們所吃的東西都是由這三種營養素組成，它的結構非常複雜，是由胺基酸相互連結所串聯而成，看起來就像是一個很長很長的鎖鏈，所以我們才會常聽到胺基酸是「建構生命的原料」，我們通常是從食物中攝取胺基酸，而這個小小的有機化合物中，含有碳、氫、氧、氮這些元素（有時候也有硫），所以含多元優質蛋白的食物其實就也含有大量的胺基酸呢！

★必需及非必需胺基酸

胺基酸有 20 種，而對我們的身體來說，這 20 種胺基酸缺一個都不行！身體可以自行製造的胺基酸就叫「非必需胺基酸」，而其他一定要從飲食中取得的 9 種胺基酸就叫「必需胺基酸」。

我們繼續沿用「建造」這個譬喻的話，必需胺基酸就好像是建地只能從外面聘請進來、比較特別的工人，不同食物的蛋白質中胺基酸的組成都會不一樣，就好像每一種食物的蛋白質都是不同的建材一樣，肉類特定的胺基酸可能像鋼樑、而燕麥特定的胺基酸就像磚塊，所以我們的飲食要多樣化很重要，可以給我們不可或缺的建築材料。

★多元優質蛋白飲食對訓練肌肉的好處

從上面讀到這邊，你應該已經發現，我們不能小看蛋白質對於肌肉的組成、組成的重要性！飲食中加入更多蛋白質可以讓正在努力訓練肌肉的你各種不同的好處：

1.蛋白質幫助肌肉生長

我們在做阻力訓練或比較劇烈的運動的時候，蛋白質就會派上用場了！它會化身成身體的急救大隊，幫助組織修復，不管是要訓練、健身，都會特別注意飲食中的蛋白質，才能幫助組織修復、肌肉生長，讓肌肉的張力能夠更上一層樓！

蛋白質不只是提供肌肉生長與修復所需的重要胺基酸，它同時在身體的各種代謝過程中扮演了超級重要的角色，要攝取蛋白質，才能讓在激烈的運動後確保能夠讓肌肉修復、成長有感！

2.調節體質

身體內許多荷爾蒙都需要依賴蛋白質，例如：生長和修復不可或缺的生長激素受體；確保自己有攝取多元蛋白，可以協助代謝、幫助機能、組織的修復、身體整體的恆定性。

3.運輸營養素

蛋白質也可以運輸身體中的必需分子（例如：維生素、礦物質、氧氣）到身體的各個地方，比方說，血紅素就是一種蛋白質，讓氧氣可以運作、產生能量。

4.蛋白質為人體細胞、組織、器官的主要構成物質

身體的不同結構，如：皮膚、頭髮、指甲，或是膠原蛋白等結締組織，常常都要以蛋白質作為原料組成；而角蛋白、膠原蛋白、彈力蛋白等蛋白質協助你維持外在的健康和亮麗！

5.不容易產生餓感

蛋白質其中一個廣為人知的特質也包括它讓我們產生不容易餓，每一餐或點心選擇吃蛋白質，可以讓我們更有滿足的感覺。

而蛋白質到底為什麼可以有這樣的功能呢？主要是蛋白質被身體消化的速度比碳水化合物慢，而這樣的特性對想要吃得更健康的族群非常有幫助！

6.提供能量

雖然脂肪和碳水化合物才是我們主要的能量來源，在必要的時候（如：劇烈運動、實施低碳水化合物飲食），身體也可以透過糖質新生，將胺基酸分解成葡萄糖，確保身體內有一定的能量，而就是因為有蛋白質這樣的備用能量來源，我們才有可能在嚴苛的環境條件下維持生理和認知功能、保持充足的能量和警覺能力。

** 吃蛋白質的好處 **

多吃多元優質蛋白食物的另外一個好處就是通常你也會少吃點高度加工、營養價值低的碳水化合物，像白麵包、泡麵、餅乾零食等，這些點心很快就會被消化，反而讓你不停地想要繼續吃下去！

★多吃蛋白質對什麼樣的人有用？

不管幾歲、多常運動，蛋白質對你都有超級多的好處！

所以，無論你是運動員想要表現地更好、忙碌上班族想要維持整天更有精神、人生下半場想要維持活動量，飲食都該以蛋白質為核心，讓你離你的目標更近一步！

★蛋白質有可能吃太多嗎？

攝取太多蛋白質，其實身體也沒有辦法好好地利用，甚至會讓我們的身體無法負荷，所以最好還是保持中庸的飲食之道！

那所以蛋白質怎樣才算太多呢？我們在下一段告訴你怎麼找到適合自己的攝取量！

★蛋白質攝取過多

到底多少的蛋白質才算「太多、過多」，這個標準其實因人而異，要看你的年齡、性別、活動量、整體健康狀況，但還是有一些原則可以供你參考，決定合適自己的蛋白質攝取量：

蛋白質建議攝取量：對成人來說，把自己的體重「公斤」數值 x 0.8 就是每天建議的蛋白質攝取「公克」數，所以如果一個 70 公斤的成人，每天沒有太多的活動量、通常是坐著辦公或處理事務，那這樣每天應該攝取的蛋白質量大概就是 70 x 0.8 = 56 公克。

1.活動量

如果你的活動量比較大，或是會規律地進行強力訓練或耐力訓練，那你應該就要攝取更多蛋白質來協助肌肉修復和生長，運動員或經常性健身的族群每天可以盡量攝取到自己體重（公斤）x 1.2～2.2 公克的蛋白質。

2.有特定目標

如果你的目標是要增加運動效能、復健、達到特定的飲食目標，就會需要更多的蛋白質，這樣的狀況最好還是諮詢醫護人員或有執照的營養師來協助你了解最適合你的蛋白質攝取量。

3.健康狀況

一些有健康狀況的族群，如：腎臟病友，可能就必須要限制蛋白質的攝取，以減少對腎臟的負擔。

4.年齡 & 生長階段

兒童、青少年、懷孕或正在泌乳的女性需要更多的蛋白質來協助身體的生長、發展，或是提供胎兒及嬰兒成長所需要的營養。

其實到頭來說，你該在乎的不只有蛋白質的攝取量，同時還該注意攝它的品質和來源；選擇油脂較少的蛋白質，例如：雞胸肉、魚類、豆子、豆腐，同時注意飲食均衡，就可以確保自己有攝取足夠的蛋白質、但也沒有過量！如果看完這段還是不太確定自己該吃多少蛋白質，建議你可以找醫療人員或是專業的營養師討論，讓他們給你適合的建議喔！

★就是這樣穩穩地繼續下去！

蛋白質在我們的人體裡身兼多職，既能幫助肌肉生長、提供能量，所以，不管你是健身愛好者、想要變得更健康，還是只是對營養科學有興趣，這篇文章都能讓你帶走一些東西，讓你可以把蛋白質的效益最大化，生活更有活力、身心更健康、走得更長久 ！

加入我們一起探索蛋白質的奧妙、慶祝你對健康的努力和成果吧！

推薦給你！

專業營養師與研發團隊攜手合作，精心打造免費個人化健康分析測驗，其中包含了健身打底的產品組合設計，該飲食方案蛋白質含量高。

透過測驗，可分析出你的熱量目標、飲食與運動訓練建議以及每日總能量消耗（TDEE），推薦最適合的產品組合。每個組合均有基本選項，產品大致涵蓋您每日能量需求的 30-40%，以及高級選項，涵蓋您每日能量需求的 60-70%。快來試試看我們的全新服務＜100秒GO健康＞。我們期望能成為陪伴你健康與健身旅程的伙伴，一起邁向成功的健康之路。

好物清單：

我們的專職營養師和研發團隊幫你精心打造了優惠產品組合，健身打底基礎組中有：

§桂格全新均衡粉｜優質蛋白協助快速提供能量、增強體力，同時含益生元及膳食纖維，幫助維持消化道機能，另有強化鈣、添加維生素 B 群，有助維持能量正常代謝及正常食慾。

§桂格五穀燕麥豆飲｜桂格嚴選 5 種穀物：燕麥、藜麥、蕎麥、糙米、大麥，搭配非基改豆漿，攝取優質多元植物蛋白，協助排便順暢。

§天地合補 EXX 葡萄糖胺濃縮飲｜三重配方運作，全方位守護行動力，調節生理機能，幫助關鍵好表現：葡萄糖胺守護行動不卡關；添加日本專利山竹果萃取物，搭配第二型膠原蛋白、軟骨素、*玻尿酸，穩固關鍵，活動少負擔；訶子萃取物、綠茶萃取物調節生理機能。

§桂格葡萄糖胺奶粉｜榮獲國家健康食品認證，骨質保健功效認證，經動物實驗結果：可能有助於延緩骨流失；添加葡萄糖胺；添加鈣、維生素Ｄ增進鈣吸收。

別忘了，你可以的！

<免責聲明>：本文章僅供參考，並不是專業的醫療建議，如果你有任何疑慮或特殊的身體狀況，請在食用補充品或補充劑或改變飲食習慣前諮詢專業醫療人員。

More than Muscle Enhancement: The 7 Benefits of a High-protein Diet

There are many reasons to choose to build muscle. You may simply want to carry groceries, go for long runs along the riverside, or play with your ever-energetic children at the weekends. No matter the motivation, building strength can have overall positive effects on your life. 

The best way to build muscle is to work out … and eat more protein. Every time you lean past the sugary pastries and choose a roasted sweet potato, a lean chicken breast, or a handful of nuts, give yourself a pat on the back. These small choices show your commitment to a healthier, more vibrant lifestyle.

Continue reading to find out about the many benefits of a high-protein diet, and why including a quality source of protein in every meal has wonderful benefits.

Protein is not merely a dietary component; it's the driving force behind countless biological processes that enable our bodies to thrive. Your choice to incorporate protein into your meals has already yielded numerous benefits, and we're here to encourage you to continue this journey, seizing the full potential of protein's advantages.

★ Understanding Protein

Before we get into the benefits of protein, let’s take a quick look at what exactly protein is.

Protein is one of three essential macronutrients, alongside carbohydrates and fats, that make up the foundation of our diets.

It is a complex molecule composed of interlinked amino acids, like long chains, which are often referred to as the "building blocks" of life. Amino acids are tiny little organic compounds that contain carbon, hydrogen, oxygen, nitrogen, and sometimes sulfur that come from your diet. So, when a food is high in protein, it’s high in amino acids.

Essential and Non-Essential Amino Acids

There are 20 different types of amino acids, and your body needs all of them to function correctly. Your body can produce some amino acids on its own (non-essential), while the other 9 essential amino acids must come from your diet.

Let’s continue with this building block metaphor. Think of essential amino acids as specialized workers who can only be hired from outside the construction site.

Each source of protein provides a unique combination of amino acids, much like different building materials. Meat might provide steel beams (certain amino acids), while oats offer bricks (other amino acids). A diverse diet ensures you have access to all the necessary building blocks.

★ The Benefits of a High Protein Diet When Building Muscle

If you want to build muscle, there are many benefits that come from including higher amounts of protein in your diet. 

Protein is undeniably the cornerstone of muscle development, and its significance during the muscle-building phase cannot be overstated. 

Here are some of the key benefits of protein:

1. Encourages Muscle Growth

Protein is synonymous with muscle growth, making it a cornerstone of athletic and fitness nutrition. When we engage in resistance training or strenuous workouts, we create microscopic tears in our muscle fibers. Protein steps in as the repair crew, using amino acids to mend and strengthen these fibers. Adequate protein intake ensures a surplus of amino acids, facilitating muscle recovery and hypertrophy, ultimately leading to enhanced muscle tone and strength.

Not only does protein supply the essential amino acids required for muscle repair and growth, but it also plays a vital role in various metabolic processes that optimize the muscle-building journey. Consuming enough protein ensures that your muscles can recover and grow more efficiently after strenuous workouts.

2. Regulates Hormones

Proteins serve as the foundation for many hormones in the body, including insulin, which regulates blood sugar levels, and the growth hormone receptor (GHR), which is pivotal for growth and repair.

Ensuring an adequate protein intake contributes to hormone balance, facilitating metabolism, tissue repair, and overall homeostasis.

3. Supports Immune System 

The immune system relies on protein to produce antibodies, enzymes, and immune cells that defend the body against infections and diseases.

Antibodies, which are proteins, play a critical role in the immune system's ability to recognize and neutralize harmful pathogens.

A protein-rich diet bolsters the immune response, helping the body fend off illnesses more effectively.

4. Transports Nutrients

Proteins act as carriers, shuttling essential molecules like vitamins, minerals, and oxygen throughout the body.

Hemoglobin, for example, is a protein that transports oxygen in the blood, ensuring every cell receives the vital oxygen it needs for energy production and overall function.

5. Maintains Structural Support 

Proteins are the building blocks of structural components in the body, including skin, hair, nails, and connective tissues like collagen.

Proteins, such as keratin, collagen, and elastin provide structural support for cells and tissues, contributing to the integrity of skin, hair, nails, and connective tissues.

Incorporating protein into your diet promotes the strength and integrity of these vital structures, contributing to a healthy and vibrant appearance.

6. Promotes Feelings of Fullness for Longer 

Protein is renowned for its satiety factor. When included in meals and snacks, it promotes a sense of fullness and satisfaction that can help control appetite and reduce overall calorie intake.

How does this work exactly? Well, protein takes longer to digest than carbohydrates, and it triggers the release of hormones like leptin and peptide YY, which signal fullness to the brain.

This quality is particularly valuable for those seeking to manage their weight, increase muscle, or make healthier food choices.

7. Provides Energy 

While carbohydrates and fats are our primary energy sources, protein also plays a role in supplying energy when needed. During periods of calorie restriction or intense exercise, the body can convert amino acids from protein into glucose, the body's energy currency.

During low-carbohydrate diets or intense exercise, the body can convert amino acids from protein into glucose through gluconeogenesis, maintaining energy levels.

This backup energy source helps maintain physical and cognitive function in challenging situations, ensuring we stay fueled and alert, even during challenging workouts or calorie-restricted periods.

**Bonus Benefit of Eating More Protein**

One bonus benefit of increasing your intake of protein-rich foods is that you'll probably cut back on highly processed carbohydrates like white bread, instant noodles, and packaged snacks like cookies and crackers. Such foods often include few nutritious ingredients and are quickly digested and converted into blood sugar, making you reach for more snacks.

★ Who Can Benefit from Eating a Protein-rich Diet?

Protein is super good for you, no matter how old you are or how active you are.

Whether you're an athlete looking to optimize your performance, a busy professional seeking sustained energy, or an older adult aiming to maintain muscle mass and bone density, protein should be the cornerstone of your diet.

★ Can You Eat Too Much Protein? 

When you eat too much protein, your body doesn't use it very well, and it can put extra work on your bones, kidneys, and liver. Also, if you eat a lot of high-protein and meaty foods, it might not be great for your heart because of the saturated fats and cholesterol they contain. There's even a chance it could increase your risk of getting cancer. So, it's a good idea to find a balance in your diet.

Ok, good to know, but what is too much?

★What is Too Much Protein?

The amount of protein that's considered "too much" can vary depending on individual factors such as age, gender, activity level, and overall health. However, there are some general guidelines that can help determine an appropriate protein intake:

Recommended Dietary Allowance (RDA): 

The RDA for protein is about 0.8 grams of protein per kilogram of body weight per day for most adults. This means that a sedentary adult weighing 70 kilograms (154 pounds) should aim for around 56 grams of protein per day.

Activity Level: 

If you're more physically active or engage in regular strength training or endurance exercises, you may require more protein to support muscle repair and growth. Athletes and bodybuilders often aim for a range of 1.2 to 2.2 grams of protein per kilogram of body weight per day.

Specific Goals: 

If you're trying to build muscle, recover from an injury, or have specific dietary goals, your protein needs may be higher. In such cases, it's advisable to consult with a healthcare professional or registered dietitian to determine your individual protein requirements.

Health Conditions: 

Some medical conditions, like kidney disease, may require a restriction in protein intake. People with kidney disease often need to limit their protein intake to reduce the workload on their kidneys.

Age and Growth: 

Children, teenagers, and pregnant or lactating women have higher protein needs due to growth and development or the needs of a growing fetus or infant.

In general, it's not just about how much protein you consume but also the source and quality of protein. Opting for lean sources of protein like poultry, fish, beans, and tofu and balancing your diet with a variety of foods from different food groups can help ensure you meet your protein needs without going overboard.

If you're uncertain about your protein intake, consider consulting with a healthcare provider or dietitian for personalized guidance.

★ You’re Doing Great!

From fueling muscle growth and providing energy to regulating hormones and supporting immune function, the multifaceted role of protein in our bodies cannot be overstated. So, whether you're a fitness enthusiast, someone seeking better overall health, or simply intrigued by the science behind nutrition, this article will empower you to harness the potential of protein in ways that promote vitality, longevity, and a heightened sense of well-being.  

Check List: 

Our in-house nutritionist has collaborated with our research and development team to curate special muscle enhancement bundles that are high in protein. Depending on your calorie goals, muscle training needs, and Total Daily Energy expenditure (TDEE), you can choose between the 1500-calorie sets and the 2000-calorie sets. Each set has a basic option, where our products cover around 30-40% of your daily energy requirements, and an advanced option which covers around 60-70% of your daily energy requirements. Check out our Quaker Fitness 1500 Basic Calorie Set or the Quaker Fitness 2000 Basic Instant Calorie Set, which is specially formulated for people who want ready-to-eat and ready-to-drink health foods. We want you to succeed on your health and fitness journey, so why not choose Standard Foods as your partner in health? 

Disclaimer: This article is for informational purposes only and does not substitute professional medical advice. If you have specific health concerns or conditions, consult with a healthcare professional before starting any new dietary regimen or supplement.