How Many Grams Of Protein Per Meal For Weight Loss Protein Power – What Amount Is Ideal In Order To Maximise Muscle Gains?

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Protein Power – What Amount Is Ideal In Order To Maximise Muscle Gains?

How much protein do I need per day to see results? How much protein is too much? And how many grams of protein can my body absorb in each serving?

“The only way you’re going to build muscle is by eating enough complete protein every day. Just getting enough calories isn’t enough. If you’re not eating a high-protein meal within 60-90 minutes of your workout, you’re essentially wasting your time to load your muscles in the gym. Personally, I try to get at least 350-400 grams of protein per day in the off-season, at around 235 pounds.” – Jason Arntz, IFBB professional bodybuilder.

“One must stick to a high-protein, moderate-carbohydrate, low-fat diet. A good rule of thumb is to get around 50% of your calories from protein, 40% from carbohydrates and 10% from fat. This will allow you to gain quality muscle while stay thin.” – Chad Nicholls, Professional Sports Nutritionist.

This is just a template; Everyone’s genetic and metabolic makeup is different. You will need to adjust this percentage to meet your specific needs. For example, if you put on fat easily, you may need to reduce your carbohydrate intake; if you remain very thin, you may need to increase your carbohydrate intake.

“The guideline we usually use is 0.67-1 gram of protein per pound of body weight per day. That amount doesn’t guarantee results; it guarantees that you’re meeting your protein needs. The decision is based on your genetics and training program.” – Kritin Reimers, Ph.D., RD, is director of nutrition and health at Conagra Brands.

More than just how much protein, an important consideration is the quality of the protein in your food. High quality protein is found in animal sources such as eggs, beef and milk. The above recommendations assume two-thirds are from high-quality protein. If you get a lot of protein from bread and pasta, you may need more than 1 gram per pound per day.

To answer the second question, some believe that high protein intake puts stress on the kidneys, makes the body lose calcium and dehydrates you. Let’s address each of those concerns. Frist, kidney pressure occurs in people with a history of kidney disease; for healthy people, it may not be a problem. Second, increased protein intake does increase calcium excretion in the urine, but the body adapts by increasing the absorption of calcium in your food. Third, there is some mandatory urine loss, but most healthy athletes will drink enough fluids.

Keep in mind that focusing solely on one nutrient in the diet is unhealthy. If you’re on an almost all-protein diet, you can bet you’re missing out on key nutrients. If you maintain a balance between carbohydrates, proteins and fats, and do not overeat in terms of calorie count, your protein intake will not be excessive.

To answer the third question, I don’t believe that your body can only assimilate so many grams of protein per serving, whether it’s 30 or whatever. That response assumes it doesn’t matter if I weigh 300 pounds or 120 pounds, and it doesn’t matter if I just woke up from watching TV. There is no sacrificial basis for the limit.

What happens is this: your body has amino groups that are constantly being replenished; as the protein you take in is broken down, some will go into the pool while others may be used for energy. If you get enough protein, the body will assimilate what it can and burn the rest for energy or store it as fat. Of course, not consuming all your protein in one shot makes sense; instead, divide it into 3-4 meals per day. This should happen normally unless you take extreme measures not to.

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