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How much protein do you need to build muscle?

Posted in Discussions by thotrther on the January 29th, 2012

Right now, a couple of questions on the subject of protein and muscular growth.

Q. Exactly how much protein is necessary for building muscle? I have come across advice ranging from 1 to 2.5 grams of protein for every pound of bodyweight, and I have also noticed some individuals say that virtually no extra protein should be used? Who’s correct?

A. Protein expert Doctor Peter Lemon recommends 1.6-1.7 grams of protein for each kilo of body mass daily for people involved in resistance training. Consequently, a seventy kilogram male would take in about 136 grams of protein every day. Many bodybuilders will aim for a somewhat larger figure – about 2.2 grams for each kg (one gram per pound) – which will supply our 70-kg male 154 grams of protein daily.

The larger amount stated (2.5 grams per pound) is too high. Regardless of whether you’re utilizing the best muscle building exercise, extra protein is likely to be burned to provide energy, utilized for ureagenesis or turned into sugar, and won’t be converted into additional muscle.

Q. With regard to hypertrophy, I’ve been told that whey protein will work particularly well when it’s taken just before or immediately after training. Is this fact true?

A. Nutrients consumed at certain times, especially pre and post exercise, can better promote muscle repair and healing than the same nutrients used during other periods of the day.

Bodybuilders have used this method for years, yet it’s only recently that studies have revealed exactly how well it does the job. For the investigation, Australian researchers recruited adult men to participate in a ten week supervised strength-training routine. The subjects were put into two groups. One group consumed whey protein, along with carbohydrate and creatine, directly before and after training, while the second group consumed them at other times of the day.

Men who took the supplements immediately pre and post training exhibited increased gains in strength and muscle mass compared to the control group. After 10 weeks, those that had taken the protein in close proximity to working out had gained 2 to 3 kilograms (four to seven pounds) of muscle mass, compared with 1 to 1.5 kilograms (2 to 3 pounds) in the control group.

Q. A number of my female customers don’t want to gain muscle mass; they just want to appear more well toned. What’s the simplest way to allow them to achieve this?

A. Any time most people discuss muscle tone, they mean a hard, solid, defined look. For most people, a more toned figure is one with significantly less fat and more muscle. Your customers could have great muscle tone, but if they’re too fat then nobody is going to be able to see it. So, they’ll want to get rid of the subcutaneous (“under the skin”) fat stored above the muscles. This will involve an integrated programme of proper nutrition, cardio and resistance exercise.

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