How much protein to build muscle?

Meeting the needs of the organism in the protein (the protein) is one of the most important steps to build muscle. However, to determine what amount of protein should be consumed, can be difficult, as there is no single formula to answer this question.

Proteins are like the building blocks for our body. A number of them required for the body to age related muscle growth and maintain their shape, and if they are not to be missed, this may cause not only damage to muscle fibers, but even to their deformation.

What is proteins?

Protein is a special type of molecules, which consists mainly of amino acids. In the human body, proteins perform a huge number of features, among which a special place is the muscle recovery and muscle building.

Our body breaks down protein molecules into amino acids and uses them to produce its own protein, which directly and used by the body to perform different kind of tasks.

However, protein needs are highly individual characteristics. For example, bodybuilders need more protein because of their muscle fibers require a permanent restoration.

Research

In the weekly international magazine the Journal of the American Medical Association (journal of the American Medical Association published the report of the Council of the Institute of Medicine, which stated that the recommended daily allowance (RDA) of protein for people over the age of 18 should be 0.8 grams per kilogram of body weight or 0.63 grams per pound of bodyweight.

It was considered by the dietary guidelines published by the U.S. Department of agriculture and governmental programs, from which it follows that the amount of protein for a person weighing 70 kg should be exactly 56 grams.

But if a person plays sports, then the numbers in studies can be taken only as the minimum amount of proteins that he needs. Based on this, if a bodybuilder weighing 70 kilograms daily will use less than 56 grams of protein, the muscles will suffer and the body will not grow due to a negative nitrogen balance.

This kind of research was conducted in Institute of Medicine (Institute of Medicine). But this topic is covered once approximately. They say 10-35% of calories should be ingested from the consumption of proteins. But this statement is rather vague, as the difference between 10 and 35 is huge and not explained how useful is power according to this formula.

Their report concludes that, if we consider the range of distribution of macronutrients (AMDR) andconsider, then protein must be received from 10 to 35% of calories, for example, 19 and the young man, height 5.9 feet (180 cm) weight 167 lb (75.7 per kg) should consume between 0.43 gram to 1.5 grams of protein per pound of bodyweight every day, but this goes beyond the (RDA)!

According to another study conducted in McMaster University (McMaster University) for athletes with normal protein should be a figure of 1.3-1.8 g/kg body weight. At the same time as researchers from the University of Western Ontario (University of Western Ontario) say that it should be within the 1.6-1.8 grams. And at higher intensity workouts, this figure should increase.

A little math

The most simple formula for calculating the protein: 1 gram per 1 pound of weight (0.45 kg). This means that if you weight 150 lbs (68 kg) person needs to consume 150 grams of protein.

What are bodybuilders...

According to bodybuilders, the use of 1 gram of protein per pound of bodyweight is required. This is the Golden rule in use for several decades. In addition, during the training they recommend to increase the dose to 1.2-1.6 grams of protein per 1 pound of weight.

Conclusion

Calculation of the required amounts of protein is a challenging task. Let's try to summarize all the information and once and for all deal with this issue.

• 0.36 gram of protein per pound of bodyweight is the required daily norm for athletes. The use of less amount of protein leads to the fact that muscles begin to suffer.
• Bodybuilders to ensure muscle growth should provide your body 1 gram of protein per pound of bodyweight.
• For bodybuilders who want intensely to shake your muscles this dose should be increased to 1.2-1.6 grams per pound of bodyweight.
• Protein needs depend on the amount of fat in the body, so it is important to use the percentage of muscle mass for calculations.
• Excess protein in the body does no harm.

Protein is required for muscle growth, so don't forget to constantly replenish its reserves. But that's not all. In addition to proteins, an important role play also carbohydrates and vitamins is also necessary to use correctly.

What can you say about the rules of protein consumption for bodybuilders? Email us about it in the comments, we are happy.