How much protein? And how much protein meal to eat a day
I don’t remember where I read this phrase. Said it or some Jock or athlete, whether Amateur build their bodies. «I played high protein diets. But then I started having problems with sex life — I started to fart a lot». To say that I was hurt, don’t say anything, I thought, drinking after a workout, another Cup of milk.
The fact is that to build muscle mass protein really necessary: the body because you need something to build muscles. But how much protein you need per day? What happens if there is a surplus of protein? And where to find it, and how much of it there? Today we decided to understand this topic.
Often in various men’s magazines appears the figure of 0.8 g per kilogram of body weight — an ideal consumption rate. But this is actually a very, very small. For a regular supply of course, fine, but if you want the body of king Leonidas, you need a little more. More specifically 1.4 g per kilogram of body weight. That is almost two times more. Perfect, maybe a little more — 1.6 g per kilogram of body weight. But not more than 2 g per kilogram of body weight. That is, if a person weighs 90 kg, it — 180 grams of protein a tower. Why not more? A high protein diet is the best way to put your kidneys, according to the journals The International Journal of Sport Nutrition and Exercise Metabolism.
Well, the gas emission also from these magazines I have found. Even shame.
The benefits of protein diets
Protein is the best way to burn fat in your body. High consumption of carbohydrates gives your body the ability to store fat, intake of proteins in sufficient quantity will relieve you from this fat. Besides, most of the calories in the process of consumption of protein is spent on its absorption by the body. 20 percent good quality steak is spent on digestion. And part of the calories consumed during digestion and grinding of food. Also of the 500 calories of food, much of which is pure protein, digested only a measly 10 percent. That is, 50. Of course, if you need to lose fat mass and gain muscle is ideal, but if you need a complete diet of proteins, fats and carbohydrates, then nafig. Despite the relative nutritional value, satiety can never be reached. Something is clearly not enough. Yes, and if you actively eat protein, it is likely that the fat will simply migrate under the skin and so it will remain.
How to eat normal amounts of protein per day
Here is an interesting program. Eat dostatochno protein is quite simple.
- 3 eggs — 18g protein.
- 2 slices whole wheat bread — 8 grams
- 0.5 l of milk the average fat content of 18-22 g.
- half a Cup of pistachios — 16 g.
- 100 g brown rice — 4.
- 30 g Cheddar cheese — 7 g
- vegetable salad (lettuce, tomatoes, and bell peppers) — 2 g
- 200 g fillet red fish — about 60 grams.
Here’s a great example, dude.
About artificial additives protein
If you’re a vegetarian, you have two choices, friend. The first is to stick this article here. Second, the use of protein bars and powder mix protein. Usually enhanced diet reduces the consumption of pure meat, allowing to limit kuruldugu or salmon fillet for lunch. But some bro to tolerate the consumption of meat for the evening. And lose lots of sleep because the body consumes hard meat and swears by its owner.
If you’re a vegan, vegetarian, Jock or bodybuilder, which is why you want to be big and muscular, the only way to build a really impressive weight is to resort to additives. If you eat meat, you can do quite well cooked chicken, salmon and a liter of milk average fat content to achieve a good body mass. I’m not against protein supplements (I personally favor the bars with peanuts and protein), but prefer more protein source with fields, meadows, farms, factories and marine fauna than those made in the factory powder that someone’s caring hand sprinkled with flavorings and sweeteners.
Oh yeah, did I mention that there is such a thing as obsessive-compulsive disorder? Well, that’s when I, the idea becomes obsessive and soon leads you into the small room with soft walls. If you instead of lunch, dinner or Breakfast, eat protein, train every day and indulge in «Days of Jora», then congratulations, you just this thing.