How much protein?!
Question: would i need to eat daily? i am trying to build up my muscles
i've got the weight training down, but no clue as to how much protein i need.
and what kind of protein is best? animal, milk, veggie?
i'm not planning on taking any supplements, i prefer to get it from food.
if it helps, i am a 22 year old female
Answers: would i need to eat daily? i am trying to build up my muscles
i've got the weight training down, but no clue as to how much protein i need.
and what kind of protein is best? animal, milk, veggie?
i'm not planning on taking any supplements, i prefer to get it from food.
if it helps, i am a 22 year old female
Jessie ... there are a lot of different Answers below to your question. Some of them are accurate, some not so accurate.
First, for strength and muscle building purposes, you should be aiming to consume between 1 - 2 grams of protein for each kilogram of bodyweight. So if you weigh 115 pounds (52 kg), you're looking at around 100 grams of protein a day.
An additional, more sophisticated way to calculate daily protein requirements is to look at protein as a percentage of total calories. So let's say you are on a 1,800 calorie diet, The Institute of Health's Dietary Reference Intake (DRI) recommendations say that you could safely consume between 10% and 35% of your total calories in protein. So that means anywhere from 45 grams at 10% to 218 grams at 35% (which would be more ideal for someone adding muscle or trying to burn fat.)
This leads us to the next question. What is the best protein? The answer here is that it depends. Immediately after working out, your best choice is ... yes ... whey protein powder.
Now before you write off whey as a supplement that doesn't get "metabolized" like real food, consider the following:
Whey protein powder IS food. Whey is simply a bi-product of the cheese making process. Milk contains two primary proteins: casein and whey protein. When cheese is produced the liquid whey separates from the 'curd' or casein. The whey proteins are then separated from the liquid whey and purified to various concentrations of whey protein.
Cheese manufacturers used to feed the excess whey to livestock, until nutritionists discovered that whey has a very high biological value (BV.) This means that as a source of protein it is easily digested and absorbed by the body. Eggs have a BV of 94. Whey protein has a BV of 97-100 (there is a margin of error to be considered.) Whey protein is also digested more rapidly by the body than eggs or other sources of protein.
So by consuming some whey protein (about 20 grams) immmediately following your workout, you can give yourself a protein boost when your body most needs it -- during that critical 60 minute post-workout recovery window. In fact, a growing body of research has shown that consuming whey with skim milk (casein) protein immediately following your workout can increase lean muscle versus consuming whey alone, no whey or a carboydrate drink.
Aside from that particular meal, I would aim to eat the remainder of your protein from a mix of animal, dairy and egg sources. Understand that vegetable sources of protein have a lower BV and are not as easily absorbed by the body. They also typically need to be combined with other vegetable or grain sources to create a complete protein. This is why you need to combine beans with rice, for example. Also, you will not absorb all of the protein from these sources, since the BV is lower. So even though you may be eating 12 grams of protein in a serving of beans, you may only absorb half of it.
Again, the best approach is to eat a variety of protein sources, with a serving at each meal. You should be aiming to eat every four hours and include protein in each of the meals. This will ensure that you remain in positive nitrogen balance. Good sources include fish, seafood, lean poultry like chicken breast and turkey breast, lean beef like extra-lean sirloin and pork tenderloin, as well as egg whites, and low-fat dairy.
In terms of protein making you gain weight, that's typically not the case. Excess calories are the first requirement for fat storage. Eat more than you burn and you'll gain waight. That said, your body digests proteins differently than carbs or fats, so many people find that a higher protein to carb/fat mix actually results in fat loss.
In fact, a study published in the American Journal of Clinical Nutrition reported greater satisfaction, less hunger, and weight loss when fat was reduced to 20% of the total calories in their diets, protein was increased to 30%, and carbs accounted for 50%. The study participants ate some 441 fewer calories a day when they followed this high-protein diet and regulated their own calorie intake.
Another study, reported in the Journal of Nutrition, showed that a high-protein diet combined with exercise enhanced weight and fat loss and improved blood fat (lipid) levels.
Source for all of this are included below.
Best of luck!
alot,but not too much either.There is alot of food that contains protein such as soybeans,fish,and other foods.
best protein would be from legumes, and meats and vegetables.
Stay away from pork products...much too high in fat than in protein.....Chicken and fish are the best.......red meat is very high in protein, but also high in fat.
Soy, whey proteins are good. I use soy protein for everything.
About 44grams of protein is good when active or exercising.
Best protien comes from supplements man,"Whet protien" has a lot of protien in it.You can get it at GNC.I would say eat peanut butter fish,red meat etc;.
Egg protein is best, followed by fish, chicken and beef & pork which are all about equal. Most folks will tell you that you need 1 gram of protein per day for every pound of bodyweight, but if you eat that much protein be prepared to pack on some extra bodyfat as well... My opinion is that you don't need about half that much if it's solid protein foods... When it comes to protein shakes they don't work as good as real food so you need a lot more of it.
1.5 grams of protein per lb of you body weight
a typical amount of protein you should have per day is ~0.8grams/ kg of body weight. (your weight in kg = lbs/ 2.2). since you want to build muscle you should aim for about 1-1.2 gm of protein/ kg of body weight. it is best to eat a variety of healthy proteins: fish, nuts (almonds especially), lean meats (turkey, chicken, beef- a couple times / week) and eggs a few times/ week. make sure to eat a balanced diet that contains the rest of the food groups as well! good luck! i hope that all made sense.
You will need about one gram of protein for each pound of body weight, the best forms of protein are from lean meat and fish, eggs and dairy products. if you can eat 20-25 gr every four hours, it will stimulate your metabolism for maximum muscle growth.
Basically it's 1g of protein per 1lb of lean body mass. Your lean body mass is your total body weight minus your pounds of fat. So you'll need to work that part out.
Protein:
Chicken
Turkey
Lean Beef
Lean Ham
Diary Products
Wholemeal Foods
Beans & Pulses
Nuts & Seeds
Eggs
Fish