If you’re looking to completely transform your physique, add lean muscle mass to your body and burn off your fat stores, one nutrient you should be absolutely sure you’re adding correctly to your diet is protein .
I don’t really count my calories, but for starters make sure you’re on the right track, it’s a good idea to calculate the amount of protein you need, noting that you’re getting the right amount. Unfortunately, many people have some serious misconceptions about the amount of protein.
It is necessary to pay attention, whether studying the subject or looking for a professional, for the success of the diet. Many do not enjoy an ideal diet because of this. We will give you some vital information about how much you really need.
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Proteins and the “mistaken labels”:
The first thing you need to know about protein is the fact that labels can be highly misleading. Many people take a food product and look at the nutritional statistics, seeing that food fills 20% of their daily protein requirement and quickly think that the product will actually help them meet their needs.
However, they fail to realize that the 20% listed on the package label is based on those who are not participating in physical activity and do not have a very thin body in mind. These tags are based on individual average, aiming simply to maintain health. For most of you reading this and exercising, more is needed.
How much protein do you need? As someone who is actively participating in strength training and cardiovascular exercise, your protein needs are much higher. You’ll be breaking down lean muscle mass every day you enter the gym, and unless you’re feeding your body the amino acids to repair this tissue, progress won’t be seen.
A good tip for using the amount of protein you need is one gram per pound for those who are participating in weight lifting exercises. If you’re adding cardio activity or using a low-calorie diet to help burn body fat, you can increase it to 1.0-1.5 grams per pound, to be safe.
There is a greater chance that your body will start burning protein for fuel in any of these cases, so make sure you have enough.
Those who are not participating in any type of structured training program usually only need 0.6-0.8 grams per pound.
Protein intake based on body type:
Another factor to consider in the protein requirement equation is the type of body you have. Those who are mesomorphic and store body fat easier may want to increase their protein intake and reduce their intake of carbohydrates and fat as this can help keep them lean.
They should use closer to 1.5 grams per kilogram as indicated above.
Ectomorphs, on the other hand, who naturally have fast metabolisms and burn energy quickly, may want to focus more on energy supply from macronutrients, carbohydrates, and fats, so the lower range for one gram of protein per pound should suffice. .
Mesomorphs, build muscle easily, can simply follow the contours outlined above.
Questioning your source:
Finally, the last thing to notice is what you’re getting from your protein. In an ideal world, you would want to get a mixture of protein from food as well as each of its benefits.
Protein powder is quickly digested and perfect for after-workout, plus it’s a high quality protein source: Protein from whole foods, such as chicken, meat, eggs and fish, which will provide you with a wealth of additional nutrients, so this can really come in handy in promoting optimal health. List of essential foods for a diet with the goal of gaining muscle mass:
Fish ( Salmon , Tuna )
Isolated soy protein bar
Oats, wheat cream, rice cream
All cereals (hot or cold)