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amount
of protein per day bodybuilding
Anyone
can consult the nutritional recommendations for macronutrients and vitamins to
consume every day.
Unfortunately,
these numbers, at least for protein, are often too low to support maximum
muscle growth.
Protein
is a real jack-of-all-world when it comes to supporting health. From building
stronger muscles to improving hormone production to strengthening the immune
system and supporting the growth of hair and nails, there is little that this
macronutrient does not do.
Every
cell in your body contains protein, so meeting your daily protein needs is
essential for good health. Whether you're getting your protein from animal,
plant or protein sources, the amount you need depends on a host of factors
including age, activity level and fitness goals such as weight loss or taking
of muscle.
REAL
recommendations for protein intake
Governments
establish a recommended dietary allowance (RDA or NDA) for protein, as well as
for vitamins, minerals, fiber, fat and carbohydrates.
The
ANR for protein starts at a minimum of about 0.8 grams per kg of body weight
per day, for sedentary people and increases with increasing activity levels.
female
protein source
For
most people, these guidelines are too weak.
Whether
you're an endurance runner or a weight-lifting practitioner, you need more than
the average amount of protein to support muscle recovery and muscle repair. In
fact, scientific studies overwhelmingly suggest that athletes need more than 2
times more protein than sedentary people. (1)
You
can find different and often higher recommendations for grams of protein per
unit of body weight. The more you train intensely, the more you should aim for
the high end.
The
increase in protein content recommended for more active people helps repair
woven tissue and replenish amino acids used as fuel during intense activity.
The work part of bodybuilding stimulates muscle synthesis or growth, but it
also increases muscle breakdown, so when you exercise on an empty stomach, you
can break down more protein than your body does.
Consuming
protein immediately after training can help you balance muscle breakdown and
muscle growth. A specific protein, the amino acid leucine, stimulates the
cellular pathway responsible for muscle growth.
You
may need more protein if ...
Older
people can also benefit from more protein in their diet. As we age, our body
becomes less effective at using this macronutrient.
Over
time, this protein deficiency can lead to decreased muscle strength and loss of
muscle mass and mobility. Staying physically active and eating at least 1.2
grams of protein per kilogram of body weight can help you stay in shape during
your golden years. (2)
Vegetarians
and vegans should also pay close attention to the amount and types of protein
they consume.
With
the exception of soy and quinoa, most sources of vegetarian and vegan protein
are considered incomplete because they do not contain all nine essential amino
acids needed for protein synthesis. By consuming 1.5 to 2 grams of protein not
kilo of body weight and having a varied diet of legumes, grains and beans,
vegans and vegetarians can absorb enough essential amino acids to build and
repair muscle tissue.
protein
powder
You
may have heard rumors that eating too much protein can cause kidney damage,
liver failure or osteoporosis. In fact, there is no evidence that a reasonably
high protein intake has a negative effect in healthy people. (3)
Protein
and weight loss
High
protein diets can help you lose weight, lose weight too. Scientific studies
have shown that protein intake can increase feelings of satiety. Plus, since
your body has to work very hard to digest protein, it can also increase the
number of calories you burn. (4)
Consumption
of 1.2 to 1.6 grams of protein per kilogram of body weight can also help you
maintain your weight
even
if you reduce your overall caloric intake. (5) The timing of protein intake is
important Bodybuilders, bodybuilders, always try to understand what time of day
(or night) is the best time to consume protein. take your prot 'before, during
or after training? Should protein be the first thing you eat every day or the
last thing? It's really a question of how much protein you consume over a
24-hour period, not exactly when you consume it. If you eat a dozen scrambled
eggs in the morning, take a protein whey shaker immediately after training, or
eat cottage cheese before bedtime, your top priority should always be to
consume your daily quota of protein, such as indicated above.The rate of muscle
protein synthesis remains high for 3 to 5 hours after protein consumption. (6)
By consuming about 20 grams of protein 3-4 times a day, you can continuously
stimulate protein synthesis while suppressing protein breakdown. (7) Scientific
studies have also shown no real benefit in consuming more than 20 grams of
protein at any meal. (6-8) This does not mean that consuming more protein than
this is a complete waste. Although the extra protein does not increase protein
synthesis levels, it can help minimize muscle breakdown, be stored in the pool
of amino acids in your body for later use or served as a source of energy
during sessions. longer training