{"title":"Proteins and creatine","description":"\u003ch4\u003e\n\n\u003cmeta charset=\"utf-8\"\u003e \u003cstrong\u003e\u003cspan style=\"color: #e11246;\"\u003eWhat are proteins?\u003c\/span\u003e\u003c\/strong\u003e\n\n\u003c\/h4\u003e\n\u003cp\u003e\u003cspan style=\"color: #e11246;\"\u003e\u003cspan style=\"color: rgb(0, 0, 0);\"\u003eProteins are an essential macronutrient and play a key role in the building, repair, and maintenance of muscles and other body tissues. Additionally, proteins support important processes such as metabolism, hormone regulation, and the immune system.\u003c\/span\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003ch4\u003e\u003cstrong\u003e\u003cspan style=\"color: #e11246;\"\u003eFunctions of proteins\u003c\/span\u003e\u003c\/strong\u003e\u003c\/h4\u003e\n\u003cul\u003e\n\n\u003cli data-end=\"474\" data-start=\"436\"\u003e\n\n\u003cp style=\"text-align: left;\" data-end=\"474\" data-start=\"438\"\u003eSupport muscle growth and recovery\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli style=\"text-align: left;\" data-end=\"541\" data-start=\"475\"\u003e\n\n\u003cp data-end=\"541\" data-start=\"477\"\u003eContribute to strong tissues such as skin, tendons, and ligaments\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli style=\"text-align: left;\" data-end=\"584\" data-start=\"542\"\u003e\n\n\u003cp data-end=\"584\" data-start=\"544\"\u003ePlay a role in enzymes and hormones\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli style=\"text-align: left;\" data-end=\"624\" data-start=\"585\"\u003e\n\n\u003cp data-end=\"624\" data-start=\"587\"\u003eHelp protect the immune system\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli data-end=\"683\" data-start=\"625\"\u003e\n\n\u003cp style=\"text-align: left;\" data-end=\"683\" data-start=\"627\"\u003eSupport the transport of nutrients and oxygen\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\n\u003c\/ul\u003e\n\u003ch4\u003e\u003cstrong\u003e\u003cspan style=\"color: #e11246;\"\u003eHow much protein do I need daily?\u003c\/span\u003e\u003c\/strong\u003e\u003c\/h4\u003e\n\u003cp data-start=\"126\" data-end=\"478\"\u003eThe required amount of protein depends on your body weight, activity level, and goals. For an average adult, \u003cstrong data-start=\"256\" data-end=\"316\"\u003eapproximately 0.8 grams of protein per kilogram of body weight per day\u003c\/strong\u003e is recommended. Athletes and active individuals often need more, usually \u003cstrong data-start=\"388\" data-end=\"433\"\u003e1.4 to 2.0 grams per kilogram of body weight\u003c\/strong\u003e, to support muscle recovery and growth.\u003c\/p\u003e\n\u003cp data-start=\"480\" data-end=\"655\"\u003eProtein supplements are a convenient addition when it's difficult to get enough protein from food. Distribute your protein intake throughout the day for optimal results.\u003c\/p\u003e\n\u003ch4\u003e\u003cstrong\u003e\u003cspan style=\"color: #e11246;\"\u003eWhat foods contain protein?\u003c\/span\u003e\u003c\/strong\u003e\u003c\/h4\u003e\n\u003cp\u003e\u003cspan style=\"color: rgb(0, 0, 0);\"\u003e\u003cstrong\u003e\u003c\/strong\u003eProteins are found in both animal and plant-based foods, such as meat, fish, eggs, dairy, legumes, nuts, seeds, and soy. 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