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What is the optimal amount of protein per day for building muscle?
(4880 reads) 
Question:
What is the optimal amount of protein to take a day if you want to build muscle?
Answer:
As a rule of thumb I recommend 1-2 grams of protein per pound of bodyweight.
You should not go below 1 gram, and there is no real need to go above 2 grams
(unless you're not a natural lifter). It's equally important that you consume
your protein over the course of 5-6 meals per day.
Example: If you weighed 200lbs
your total protein intake per day would be between 200-400 grams, spread out acrossed
6 meals your protein intake would be 33-66 grams of protein per meal.
The reason for
this is you want to supply your body with adequate protein through out the day, and it
should come from a variety of sources including beef, chicken, fish, milk, etc., which
will ensure that your body has the necessary amino acids available at all times to support
anabolism (building).
Another important time for protein that should be taken advantage of is post work-out, often
referred to as the "anabolic window".
The first 30-60 minutes after training your body is in a catabolic state and to help reverse
this process and promote anabolism it's critical that you consume a high BV (biological value)
protein within 30 minutes of training. The optimal protein at this time is whey because it is
digested extremely quickly and the body can utilize the amino acids for growth and repair.
Question:
My problem is that I store all my fat around my belly and chest. What exercises can I do to burn this fat?
Answer:
None! There is no such thing as "spot reduction", the body loses fat systemically, not locally.
This is a myth that is
still perpetuated today, and it is just that a myth. Training your abs will not reduce the amount of fat that covers them,
or any other bodypart for that matter. Losing bodyfat, or getting lean is done by proper diet, nutrition and
exercise. Also, the safe amount of fat one can lose is approximately 1-2 pounds per week, any more than that
will be a loss of water weight and muscle.
Please check out the diet & nutrition articles on this site for more info on proper diet & nutrition. |
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