How Much Protein Do I Need to Build Muscle?
Protein, as we all know, is the building block of muscles. And bodybuilding is all about building muscles. People do all sorts of things to this. From getting steroids online to spending hours in the gym, they do it all. But, while doing this, they neglect an important aspect of bodybuilding – getting the necessary supply of protein.
It is essential to know how much protein you need to build muscle. Many experts recommend taking two to three grams of protein per kilogram of lean body weight per day, although this can differ for different individuals. In addition to that, the amount of protein you need will depend on the type of exercise you are doing and the time of year. The National Institutes of Health recommends a diet of around 0.8 grams of protein per kilogram of lean body mass per day for sedentary adults. While this can be a good guideline for some people, it may not be the best idea for every athlete.
What does an Adult Body require?
Several sources have suggested that an adult male needs between 0.63 grams and two grams of protein per kilogram of body weight. However, the Institute of Medicine recommends consuming between 1.5 and 1.8 grams of protein per pound of body weight. For a 200 pound bodybuilder, that means he should consume around 188 to 225 grams of protein each day. The Institute of Medicine suggests that a person planning to perform weight-lifting exercises should eat around 1.6 to 2.0 grams of proteins per kilogram of body weight.
Protein intake should be increased as the level of activity increases. A person with a low body fat percentage may think they need more protein than those with a higher body fat percentage. But the Institute of Medicine recommends that people eat between 0.8 and two grams of protein per kilogram of body weight. In other words, a 200-pound bodybuilder should consume at least 188 to 225 grams of protein per day.
While some trainers recommend that a person take between 1.8 and three grams of protein per kilogram of body weight, others have suggested that a bodybuilder consume at least one and a half grams of protein per meal. It is a good starting point, but it is essential to remember that your protein intake will decrease if you train more or eat more than recommended. So, a healthy diet will provide you with enough nutrients to build the muscles you want.
Guidelines
The Institute of Medicine also provides general guidelines for protein consumption. It suggests that adults consume between 0.8 and 2.5 grams per kilogram of body weight. For instance, if you’re a 200-pound bodybuilder, you should aim for between 2.1 and 2.4 grams of protein a day. That would be about 25 to 30 grams a day. And this is the minimum recommended intake for men who are serious about bodybuilding.
Different Sources to take Protein
There are many ways to get more protein into your diet. You can add protein bars, shakes, and powders to your favorite recipes. Depending on your goals, you can add as much as 25 grams of protein per serving. But don’t overdo it. Even though the amount of protein you need will vary from person to person, so it’s best to stick to a moderate amount. In addition to foods, you should include protein powders and bars. Some of these products contain 25 grams of protein per serving.
It is vital to get enough protein during your workouts. The Institute of Medicine recommends an adult protein intake between 0.8 and 35 grams per pound. But this isn’t the optimal amount for every person. Some studies suggest that bodybuilders should on average consume between 0.7 and 1.2 grams of protein per pound. It is essential to take your daily calorie count into account.
Apart from proteins, you can use other supplements and steroids. However, you must only get them from legit stores, such as SteroidsFax. Also, do as much research as you can prior to using them. For example, ask your trainer questions like how long should you take T3 for bodybuilding if you intend to use this steroid. Similarly, enquire about the recommended dosage and other details. The more equipped you are with the right information, the better results you will obtain, while minimizing the chances of side effects.