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The Body Building Diet and Proper Protein Intake

Regular bodybuilding doesn't need to include large amounts of protein, despite what fitness experts say today. The average recommended amount now is one gram of protein per pound of weight. This means that a 200-pound man should consume about 200 grams of protein daily. Body building magazines recommend higher numbers than this.

The Recommended Daily Allowance for Protein used by an average adult is 0.8 grams per kilogram of weight.

This accounts for about 64 grams of protein intake per day for 175 pounds. So why are these numbers so different? The RDA proposal is based on research studies using college-aged men. Studies have found that this is the right amount of protein to maintain proper nitrogen balance in these young men. However, nitrogen balance has not been proven to be 100% effective in predicting muscle loss or gain. This indicates that RDA protein intake estimates are not suitable for body building diets.

AMDR recommends between 10% and 35% of all calories consumed daily to be protein.

Therefore, depending on your daily calorie intake, this will affect how much protein you need to eat. The AMDR acronym stands for the Macronutrient Distribution Range and the Medical Institute established it in 2005. The major problem with AMDR's proposal is that it involves a relatively large distribution. AMDR or RDA do not take into account their recommendations. An active person should include this factor in their body building diet plan.

So when it comes to making a good diet, RDA and AMDR are not that good.

Many bodybuilding magazines use up to 2 grams of protein per pound of weight as a recommendation. I mean, a 175-pound man should take 350 grams of protein daily! Let's face it, bodybuilding magazines aren't the most neutral part. The main source of their income is selling ads. And the number one product advertised in bodybuilding magazines is protein supplements. So it seems logical that 2 grams of protein per pound of weight is much higher than you need.

Did you know that the more protein you eat, the better you can digest it?

Here's a weird body fact; If you eat a large amount of protein at every meal, your body will be used up and have a much easier time absorbing it. If your body is accustomed to smaller amounts of protein, high protein foods will make your stomach upset because your digestive system is unable to digest everything. Most people associate being able to digest more protein by building more muscle, but it's more complicated than that.

Just because you consume ten times more protein than you normally do doesn't mean you will build up to ten times more muscle.

Research has shown that the more protein your body uses, the more likely it is to convert amino acids into fuel instead of fat and carbohydrates. The human body is fueled by carbohydrates, fats, and proteins. Depending on what goes into your system, your body adapts fuel burning requirements to produce energy. So there are certain levels where more protein won't make a difference - so how do you determine how much is good for your body building diet?

There are studies showing that consuming 70-120 grams of protein a day is optimal for muscle gain.

Brad Pilon is the author of "How Much Protein", a book on this topic. By comparing several different studies, he found that if a person eats between 0.55 and 0.7 grams of protein per kilogram of weight per day, it is a good balance to increase muscle. He cited several studies that found that taking more than 120 grams of protein a day did not contribute to additional muscle gain. Therefore, your advice will follow; strong scientific research or additional companies? It's up to you. I would recommend eating 100 grams of protein daily, which is easy to achieve without making protein shakes part of your diet.


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