Protein Power - What is the Ideal Amount to Maximize Muscle Profits
"The only way to develop your muscles is to consume enough full protein each day - it's not enough to consume calories - if you do not eat high-protein meals in the 60's to 90's, I'm basically losing at least 350 to 400 grams of protein per day during the off season, at a weight of about 235 pounds. "- Jason Arntz, IFBB professional bodybuilder.
"You have to stay on a diet high in protein, moderate carbohydrates and fat, a good rule of thumb is to get about 50% of your calories as protein, 40% carbohydrate and 10% fat. to gain quality muscle while staying lean enough. "- Chad Nicholls, Professional Sport Nutritionist.
This is just a model; The genetic makeup and metabolism of each is different. You must adapt these percentages to your specific needs. For example, if you put fat easily, you may need to reduce your carbohydrate intake; If you stay very lean, you may need to increase your carbohydrate intake.
"The recommendations that we generally use are 0.67-1 gram of protein per pound of body weight per day.This amount does not guarantee the results;" Training program. " - Kritin Reimers, Ph.D., R.D., is Director of Nutrition and Health at Conagra Brands.
More than the amount of protein, the quality of the protein in your food is an important consideration. Premium protein is found in animal sources such as eggs, beef and milk. This recommendation assumes that two-thirds come from a high quality protein. If you take a lot of protein from your breads and pasta, you will probably need more than 1 gram per pound each day.
To answer the second question, some think that protein intake is very stressful for the kidneys, causing the body to lose calcium and dehydrate you. Let's talk about each of these concerns. First, kidney stress applies to people with a history of kidney disease; for healthy people, it's probably not a problem. Second, increased protein intake increases calcium excretion in the urine, but the body adapts by increasing its calcium absorption in food. Third, there is mandatory urine loss, but most healthy athletes will drink enough fluids.
Keep in mind that focusing only on one nutrient in a diet is not healthy. If you follow a diet that is almost entirely protein-based, you can bet that you are missing essential nutrients. If you keep a balance between carbohydrates, protein and fat and you do not eat too many calories, your protein intake will not be excessive.
To answer the third question, I do not buy the notion that your body can only assimilate so many grams of protein per meal, whether it's 30 or something else. This notion assumes that it does not matter if I weigh 300 or 120 pounds, and it does not matter if I get up just watching TV. There is no basis of sacrifice for these limits.
What happens is this: your body has a pool of aminos that it continually restores; as the proteins you absorb decompose, some go into this pool, while others can be used to produce energy. If you consume enough protein, the body will assimilate everything it can and burn the rest in energy or store it as fat. Of course, not consuming all your protein in one shot makes sense; instead, divide it into 3-4 meals a day. This should happen normally unless you take extreme measures not to do it.
