Protein: A Guide to Maximum Muscle. Protein is the end- all, be- all solution to your muscle- building needs. But with all the conflicting research, claims from trainers and nutritionists, and protein- boosting supplements inundating the market, it's hard to know what's right. That's why we're stepping into the ring: to help you separate protein fact from protein fiction, once and for all. How much protein does the average guy need? Depends on whether you work out or not and how strenuous your workouts actually are. Your average desk- bound male requires just 0. But exercise can nearly double those requirements. For endurance athletes, Peter Lemon, a professor of exercise nutrition at the University of Western Ontario, recommends getting between 0. If you've been shooting for a gram of protein per pound of body weight- -or more- -you're overdoing it. Your body won't be able to process those extra calories, and they'll ultimately end up as just one thing: fat. Will cutting carbs help my muscles grow faster? Short answer: no. As effective as high- protein diets are for losing weight, you still need carbs and fat for maximum muscle growth. Your body uses carbs for energy during exercise. If your cache of carbs is low, your body will use protein as an alternate fuel source, and your muscles won't grow as much as they would if you were feeding them a cocktail of protein and carbs. As for the fat, it's vital for the production of muscle- building testosterone. But studies have also shown that too much of anything, from vitamins to water, can be bad for your health. Excess carbs and fat are still associated with health risks, but the success of high- protein diets is no excuse to scarf down a whole pig or an entire side of beef. Keep your appetite in check, though, and a high- protein diet should not negatively impact your health. Should I consider taking a protein supplement? Yes- -if you aren't getting the amount of protein your body requires based on your activity level. You can check nutrition labels and add up grams of protein on your own, or just remember the numbers 1, 5, 1. French researchers recently discovered that casein supplies a much steadier stream of amino acids to the body- -much like a complex carbohydrate, which breaks down slowly in the body. Spread protein throughout the day for muscle gain and weight loss: Nestl. The researchers also found that combining exercise with a balanced protein diet restored the low rate of protein synthesis of the first. Athletes and very active people trying to gain more muscle mass should have a target protein consumption of about 0.68-1 gram of protein per pound of body weight (1.5-2.2 grams per kilogram). Protein Diet To Gain Muscle Plan renaissance periodization diet reviews. Protein Diet To Gain Muscle Plan fastest weight loss pill on the market Shop low prices complete nutrition weight loss products. Protein Diet To Gain Muscle Plan Really Lose 23. When looking for food to gain weight, make sure you are checking the protein count. Protein is the building block for muscle making this nutrient a vital element to the weight gain diet. When you workout, you breakdown muscle protein and therefore you must make sure to provide your body with plenty. Whey, on the other hand, is absorbed more quickly and provides a more immediate supply of amino acids to the body (much like a simple carbohydrate). It makes sense then that a combination of whey and casein would supply the body with the maximum dose of amino acids needed for both immediate and long- term muscle growth. Buy your favorite whey and casein supplements and mix 'em together.)Is there any benefit to getting protein from bars or shakes instead of whole foods? No. Shakes and protein bars might make it easier to meet your daily protein requirements, but in the end, high- protein foods like meat, eggs, peanut butter, and nuts may actually be more satisfying because they have higher fat content and take longer to digest than shakes or bars. What happens if I don't get all the protein I need? Will my muscles shrink? Absolutely not. If you're eating an appropriate amount of protein in general, an occasional low- protein day will not affect muscle growth. The only reasons muscles would get smaller are from lack of use, injury, or severe calorie restriction.
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