How much protein do I need every day to see results? How much protein is too much? How many grams of protein can my body absorb at each meal?
“The only way to build muscle is to consume enough protein each day … It’s not enough just to get calories. If you do not eat high-protein food within 60-90 minutes after a workout, then you essentially lose this time. ”To which I spent the load on the muscles in the gym, and personally I try to get at least 350 to 400 grams of protein per a day in the offseason with body weight about 235 pounds. ” – Jason Arentz, IFBB bodybuilder.
“You have to eat a high protein, low carbohydrate, low fat diet, and it’s good to get about 50 percent of your calories from protein, 40 percent of carbohydrates and 10 percent of fats.” High quality muscle while keeping fairly calm – Chad Nichols, a professional sports nutritionist.
This is just a genetic mold for everyone and a different metabolism. You must develop these proportions according to your needs. For example, if you eat fat easily, you may need to reduce the amount of carbohydrates, and if you stay too thin, you may have to increase the amount of carbohydrates.
“In general, we are guided by recommendations on 0.67–1 g of protein per pound of body weight per day, which does not guarantee results, guarantees that your protein needs are met, the results are based on your genetics and training program.” – Cretan Reimers, Ph.D., Ph.D. is the director of nutrition and health at Conagra Brands.
In addition to the important amount of protein, one of the important factors is the quality of the protein in your products. High-quality protein is found in animal sources such as eggs, beef, and milk. This recommendation above assumes that two thirds of the protein is of high quality. If you get a lot of protein from bread and pasta, you may need more than one gram per pound per day.
To answer the second question, some people believe that eating large amounts of protein causes stress in the kidneys, causes the body to lose calcium and dry you. Let’s deal with all these fears. Forrest, kidney stress refers to people who have a history of kidney disease. For healthy people, this is probably not a problem. Secondly, an increase in protein intake increases the secretion of calcium in the urine, but the body adapts to an increase in calcium absorption in your food. Thirdly, there is some mandatory loss of urine, but most healthy athletes will drink enough fluids.
Keep in mind that in an unhealthy diet you need to focus on only one nutrient. If you are on a protein-free diet, you can bet on the loss of essential nutrients. If you maintain a balance between carbohydrates, protein and fat and do not eat excessive calorie intake, protein intake will not be excessive.
To answer the third question, I disagree with the fact that your body can only consume a lot of grams of protein per meal, whether it’s 30 or something else. This idea assumes that it does not matter if my weight is 300 pounds or 120 pounds, and it does not matter whether you wake up watching TV. There is no reason to sacrifice these limits.
The following happens: your body contains a group of amines that feed them constantly when proteins break down, some go to this meeting, while others can use energy. If you get enough protein, your body will absorb everything that it can, and burn the rest to get energy or to save it as fat. Of course, it is logical not to eat all your protein in one meal, but to divide it into 3-4 meals per day. This should occur naturally, unless extreme measures are taken to avoid it.
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