How Much Protein Should I Eat According To My Weight How Much Protein Do You Need To Build Muscle?

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How Much Protein Do You Need To Build Muscle?

Macronutrients such as carbohydrates and essential fatty acids play an important role in building muscle and losing fat. There is one other macronutrient that is absolutely critical to your fitness success.

Read on to see how your body uses protein to build muscle

Just like essential fatty acids, proteins are involved in many of your body’s major functions. Your body simply won’t function very well if you don’t have the protein it needs to sustain it.

Protein is especially important for people like TE who lift weights, because protein is considered one of the “building blocks” of muscle. Protein helps you build new muscle and helps repair damaged tissue.

There are two types of protein sources:

Complete proteins. These are foods that provide all the essential amino acids your body needs to thrive. Generally, most animal sources of protein (eg, meat) include all essential proteins, making animal proteins complete.

Incomplete protein. These are proteins that don’t include all of the essential amino acids. You will usually find incomplete proteins in your plants.

The key (whether you’re a vegetarian or not) is to eat protein from a variety of sources. There’s a good chance these incomplete proteins complement each other.

How much protein do you need to eat?

A guideline you can use is to get about 40% of your calories from good protein sources. Since you’re lifting weights (or bodybuilding if you will), there’s one more guideline. That is to say, you should be getting about one gram of protein for every pound of body weight.

This is one way to do it. The second popular method is to eat one gram of protein per pound of non-fat tissue. That means you calculate your body fat, subtract how many pounds of fat you have, and eat one gram of protein for the remaining pounds.

For example, let’s say you are 200 pounds with 14% body fat. This means you are carrying 28 pounds of fat (200 pounds X.14 = 28). Now subtract that 28 pounds from your overall weight (200-28) and you come up with 172 pounds of other fabrics. In this case, you should be eating 172 grams of protein.

Now, look at the recommended daily allowance and you’ll see that nutrition experts often recommend about half that amount. So here’s what I suggest: Split the difference and start tracking your results for a month or two to see what works best.

That’s it for this time. Remember, if you’re not happy with the amount of muscle you’re putting on, you can increase your protein levels until you’re in the range that professional bodybuilders use.

Peace!

-David McCready

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