what nutrient works as a muscle builder and body repair worker
The nutrient that functions as a muscle builder and body repair worker is protein.
Protein is composed of amino acids, which are the building blocks of muscle tissue. When you exercise, particularly through strength training or resistance exercises, you create tiny tears in your muscle fibers. Protein is essential for repairing and rebuilding these damaged muscle tissue, allowing them to grow stronger and bigger.
To incorporate enough protein into your diet, you can include various protein-rich foods such as lean meats (chicken, turkey, beef), fish, eggs, dairy products (milk, yogurt, cheese), legumes (beans, lentils), and plant-based sources like tofu and quinoa. It's important to have a well-balanced diet that includes an adequate amount of protein to support muscle growth and repair.
The recommended daily intake of protein varies depending on factors such as age, sex, and level of physical activity. Generally, it is recommended to consume around 0.8 grams of protein per kilogram of body weight. However, individuals who engage in intensive strength training or bodybuilding may require higher protein intake, typically between 1.2 to 2.2 grams of protein per kilogram of body weight. It's always a good idea to consult with a registered dietitian or nutritionist to determine the right amount of protein for your individual needs.