How Much Protein Do You Need To Build Muscle
How much protein is enough protein? There has been disagreement about this for the past 100 years I think. In fact, since man (or woman) first picked up a boulder, bench pressed it, and did a monster size, most muscular pose; there has been a clash between the “eat till the protein comes out of your ear” group and the “you don’t need no blanking protein to build muscle; look at a rhino” camp.
When I first started pumping iron, the two camps seemed best represented by Bill Pearl with the “you do not need a lot of protein,” and Vince Gironda who advocated some serious protein usage. Following some of what Vince suggested; I would eat nothing but steak and eggs for breakfast during football season and carbo up with a ton of spaghetti on game day. It seems crazy now.
I guess I have followed the high protein thought pretty much my whole life. When I worked out heavily, I would average a gram of protein per pound of bodyweight. I would eat about 180 to 220 grams of protein a day. Those periods when I did not work out quite as much, I still consumed about a 100 grams a day. Did it work for me? Was high protein what help me put on close to 210lbs of decent muscle back a few years ago (or eight)? Maybe or maybe not; I could not definitely say because I had no benchmark to go by.
So, how much protein is enough protein? That question seems a lot like another question which asks, “How long should a man’s leg be?” An answer could be, “as long as it takes to reach the ground.” You need as much protein as it takes to build muscle, for you.
The Mayo clinic recommends that protein intake be about 10% to 35% of a 2,000 calorie diet. That amount translates to a whopping range of 50 to 175 grams of protein. That is huge range and not much help. Even among the experts, there is some question marks, or at least that is how I interpret being given such a wide range.
And no wonder, after all; you cannot understate the importance of protein to everyday living, let along muscle building. Protein is essential to human life. Your skin, bones, muscles and organ tissue all contain protein. Protein is found in your blood, hormones and enzymes, too.
You need protein. The question is again, how much do you need? Your body takes the ingested protein and breaks it down into its amino acid components for use
1000
. The body cannot store unused protein. Any unneeded amino acids are stripped of its nitrogen and stored as fat (or used as energy). The nitrogen elements are processed as waste by your kidney and liver. Not being an expert or a guru here, you may want to verify all this, but I think I am in the ballpark.
So, if you only need 100 grams but eat 180 grams, guess what, the balance of the 80 grams is either fat around the gut or pooped out. Either way, the excess causes undue stress on the body. Protein is not a good source of energy, unless you are a big cat roaming the plains of the Serengeti. Hence, there is no incentive to eat more protein than you need. Quite the contrary, you punish your body by consuming more than you need.
But understand this, after all the thousands and thousands of years, there is still no scientific basis for thinking that high protein consumption is better for building muscle. There is no scientific rationale for thinking that you need a gram of protein for every pound of bodyweight. There are none that I know of.
None other than what appears to be commonsense. If by all agreement, your average bear needs 45 to 70 grams of protein (woman and man, respectively); then would it not stand to reason that your muscle building grizzly bear would need a lot more? The red flag, though, is that a lot of supplement companies out there use this sort of reasoning to push a lot of expensive protein powders.
As for what I suggest, well, this is what I do. Being nearly 49, I just do not have the energy, or the desire to be a gym rat again. But that does not mean I am not interested in working out or being healthy. To the contrary, with two little girls, I have tremendous incentive to live a long life; long enough to see my little girls eventually have their own little girls.
I eat a balance diet with lots of veggies and fruit. And I drink about 10 to 15 cups of water a day. As a true meat eater, I probably get my daily 75 grams easy. But because I do work out about 45 minutes every other day fairly hard, I now drink about two tall glasses of milk daily. And I probably consume about 12 eggs a week, or so. All that probably bumps my protein intake up to about an average of 110 grams a day which I think works for me.
But it is all an inexact science. How do I know it works for me? Well, less than that; I get hungry and cranky. Vince Gironda used to say that protein keeps the hunger pains away and gives you the full feeling. I will buy that. I do know that if I drink any less water, I feel parched. Any less protein and I feel cranky. Is that really a true rationale for eating my 100 to 110 grams of protein, no, but it is my way of listening to my body.
And that is ultimately the key here, I think. You need to listen to your body. Your body will tell you if you are not consuming enough complex carbohydrates. Your body will tell you if you are eating too much protein (the increasing girth will be sign).
If nothing else, start with your baseline protein need of 75 grams and add 50%; then assess how you respond. How are your workouts? What are your energy levels like and how fast are you recovering? Based on those observations, either cut back or add a little more. I have talked about the 3 circles and how you should move those around; well, same thing here.
Lastly, I no longer recommend buying tons of protein powder. Instead I think you would do just as well to drink more milk (or soy) and have a few more eggs a day. These are quality sources of protein and pennies on the dollar compared to the protein powder on the market today. A quart of milk and 3 eggs will add about 56 great grams of protein to your diet. Do you need more?
Also, if you eat three balanced meals a day with about a quarter pound of meat as a part of that meal; you will probably consume about 28 to 30 grams at that seating. That gives you anywhere from 80 to 90 grams a day. Now add in the extra milk and eggs; that will put
1000
you in the 150 gram range. And guess what, you did not have to buy a super premium nitrogen enhanced, whey concentrate, and super-duper hi-test protein powder.
By: Jack K.
Article Directory: http://www.articledashboard.com
Jack was never athletically inclined and a skinny geek to boot. But after 35 plus years of exercising and dieting, Jack remains a terrible athlete, but not so much a geek. Plus, he’s learned a lot and shares loads of good information at his www.smartweightgain.com/muscle-building/diet-and-nutrition“> SmartWeightGain Blog; so, come check it out.
Healthy Hollywood: Ready, Set, Energize Like A Star! – Yahoo! Canada News
Module body
Fri Jul 9, 10:52 AM
By Terri MacLeod
ADVERTISEMENT
NEW YORK, N.Y. — Need a jolt of energy? Me too!
While, summer is an awesome time to get active outdoors, the intense rays can wipe us out.
VIEW THE PHOTOS: The Latest Star Sightings
“Excess heat can drain our energy and make us feel, tired, irritable, and lethargic. It is important to drink water and eat foods with high water content to make sure that we are hydrated and remain energized,” reveals celebrity nutritionist, Dr. Oz Garcia, who has worked with Heidi Klum, Kim Cattrall, and Hilary Swank.
Plus, maximize your energy with the right nutrients. Dr. Oz Garcia shares his favorite foods, which help keep the stars powered all day long.
VIEW THE PHOTOS: Hollywood’s Hottest Beach Bods
Five Fave Foods for Fuel:
Pistachios
Pistachios are a great source of manganese, copper and vitamin B6, all which contribute to the production of energy in the cells. In addition, just one ounce of pistachios provides 3 grams of fiber, which slows digestion providing a steady energy supply throughout the day. Enjoy these nuts as a snack on their own, or sprinkled over a salad for a tasty crunch.
Salmon
Not only is salmon high in protein and B vitamins, but also it is rich source of omega-3 fatty acids. The anti-inflammatory property of this essential nutrient aids in providing the brain with a healthy supply of blood, which is important for memory and performance. Studies have shown that deficiencies in this nutrient may be linked to depression, a condition in which fatigue is a common symptom.
VIEW THE PHOTOS: Workin’ Up A Sweat With Stars Staying Fit
Blueberries
Blueberries contain an impressive amount of anti-oxidants, nutrients that help protect our cells from free radical damage. Vitamin C is one of many antioxidants and just one cup of this delicious fruit provides about a quarter of our daily needs. There is some evidence that Vitamin C may reduce levels of fatigue, so in combination with its supply of manganese and fiber, this sweet berry is a smart choice for a midday pick-me-up.
Yogurt
This creamy snack is both calcium and protein-rich and is a source of the amino acid tyrosine. In the body, tyrosine converts into the chemicals dopamine and adrenaline- the “feel-good” chemicals that help us to feel energized. The active cultures in yogurt not only help to maintain digestive health, but they also energize you by helping your immune system function efficiently.
VIEW THE PHOTOS: Stars With Amazing Style
Eggs
One egg provides 6 grams of high-quality protein, which helps to satisfy hunger and provide a sustained source of energy. Eggs are also rich in the essential amino acid leucine, which aids in the regulation of blood sugar levels and energy production.
Try and include one of these five foods into your diet everyday. Or, rev up your energy with a power combo, like yogurt topped with fresh berries and pistachio nuts for a light breakfast or snack. Learn more about Dr. Oz Garcia at www.ozgarcia.com.
Related Content from AccessHollywood.com:
PLAY IT NOW: Snooki Goes On A Cookie Diet
PLAY IT NOW: Jennifer Hudson Reveals Her Weight Loss Secret: ‘It’s Not A Diet!’
MORE ACCESS ON THESE TOPICS: Healthy Hollywood – Diets – Fitness – Style
Email Story
IM Story
Printable View
LATEST HEADLINES
Met Opera breaks box office record,tops $2.6M The Canadian Press
Michael Douglas has tumour, expects recovery The Canadian Press
Rooney Mara joins Daniel Craig for ‘Dragon Tattoo’ The Canadian Press
Getting steamy on season 2 of CBS’ ‘The Good Wife’ The Canadian Press
Defence lawyer cross-examines key witness The Canadian Press
Entertainment News Archive
Mending fences in Afghanistan Canadian Press
Mexico debates drug legalization Reuters
Phillips: ‘Hollywood Is A Democratic Town’ ABC
I am sharing what my friend has done to address her candida problem and her problem, in particular about protein drink nutrition facts for candida sufferers. She has candidiasis and she is doing her regimen. Part of her regimen is to take 1-2 tea spoon of organic vinegar in 8 oz of water with honey prior to a meal. Her “meal” was a protein liquid so she decided that she better not take vinegar because she didn’t know how her system would react with the vinegar and soy mix.
Now along with a meal, she is supposed to take another product to address parasites. But she was too scared to take that also, because she only had the liquid “meal” in her stomach, and she thought that maybe as far as the product is concerned that is an empty stomach.
So she asked to everyone, including me, about how is a protein drink viewed? The can says “ready to drink meal”. Is it considered a meal-meal when one has to take medications that require food on the stomach?
Do you have the similar condition with above? Here is my suggestion. Although everybody’s opinion may differ, it is ill-advised to use honey and/or vinegar when working on eradicating candida, according to most sources. And regarding the drink, if you have the protein liquid in your stomach (probably not 15 minutes later) you should be okay.
The most important thing about the drink is to check to make certain that it has no sugars of any kind (fructose is the most common inclusion in protein drinks, particularly the soy protein drinks, which claim to be a total meal). There are plain soy protein drinks with only protein, which you can take, always taking care to take a good multi-vitamin/mineral supplement daily.
Learn more about what you should eat and review about protein drink on cure candida project website. (http://curecandidaproject.com)
Article Source:
http://EzineArticles.com/?expert=Angie_Lindsey
Mail this post
