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You are Here My Baby 1on1 » Health-and-fitness » How To Turn All The Protein You Eat into Muscle
How To Turn All The Protein You Eat into Muscle
Your muscles build up with the amino acids your body has absorbed from the proteins you have eaten. If you eat lots of protein, you are maximizing your rate of muscle growth, by giving your muscles an ample supply of building blocks. This poses a question: how much protein is exactly enough? Thus, to maximize your muscle growth rate, you have to make sure your body has plenty of energy and protein available to your muscle at the times when your muscles are the hungriest: during the workout and right afterwards. Energy and protein from consumed food will fuel the muscle building mode, and your muscle will build up. Since your body begins digesting food about half an hour after you've eaten it, you should eat a pre-workout meal 30 minutes before each workout. Having read the book, I can tell you the short answer is 1.2 grams per pound of body weight. A man who weighs 180 pounds needs to eat 216 grams of protein every day (1.2 grams x 180 lbs = 216 grams) if he wants to maximize his muscle growth. Do this: 1) Pull out a calculator. 2) Find how much protein you need to eat every day: 1.2 grams x [your body weight in pounds (1 kg is 2.2 pounds)]. 3) Use this chart to discover how much protein your favorite foods contain. 4) Write down everything you ate yesterday. 5) Next to each food, write how many grams of protein you had 6) Did you reach your recommended daily total? If you didn't, identify 4-5 foods you could eat regularly to reach it. Good options include: Eggs, Chicken, Steak, and Fish. 7) These tips will help you meet the 1.2 g per pound daily objective: include an animal source with every meal (for example: eggs at breakfast, chicken at lunch, and steak for dinner) and eat snacks with proteins (for example: yogurt and nuts). I thought this answer would be clear to me after an 100-hour long review of the research on this topic while earning my bachelor degree in exercise science. Everything I read after this study on protein consumption seemed like children's books, until the day Lyle MacDonald published The Protein Book. I pre-ordered my copy and was blown away by the detail of his information. He not only researched various sources that I hadn't thought of, while presenting his ideas clearly with practical applications. Having read the book, the short answer to how much protein we should consume is 1.2 grams of protein per pound of body weight. For example, an 180 pound person should eat 216 grams of protein to maximize muscle growth. (1.2 x 180 = 216) Some Tips: Get a calculator and figure out how much protein you need to eat everyday (1.2 times your body weight in pounds). Look up how much protein is in your most commonly eaten foods. Write down what you ate yesterday, and find out how many grams you ate. Did you reach you recommended daily total? If not, pick a couple foods that you can add to your diet to reach your goal, such as eggs, meats, or nuts.Try to include an animal source with every meal, and have snacks that include proteins (yogur or nuts, for example). These tips will help you achieve your 1.2 g of protein per pound goal. Pre-Workout: 0.2 grams of carbohydrate per pound of body weight; 0.2 grams of protein per pound of body weight. During Workout: 30 grams of carbohydrate ; 15 grams of protein. Post-Workout: 0.4 grams of carbohydrate per pound of body weight; 0.2 grams of protein per pound of body weight. -->
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Article by: CarlJuneau |
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Word Count: 711 About the AuthorCarl Juneau teaches a special combination of the best abdominal exercises and proven superior cardio that gets you six pack abs in less than 15 minutes per day. Visit his website to discover how to get six pack abs fast.
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