LETS TALK MUSCLES

07 Sep LETS TALK MUSCLES

Posted at 10:57h in Health & Fitness by
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The simple truth about protein intake

I have been coaching clients for quite a while and in many consultations I have realised that they have absolutely no idea about protein …

Or if they do , they know that it exists and which foods contain them however they are absolutely clueless on how much protein the body needs or why .

There is so much information online about protein intake , supplements , protein bars etc … and writing another post about it will not add any value , unless it will be SO SIMPLE to get and follow thru :

I will do it as easy as possible without all the information that will spin your head ….

Ready ,

Lets GO :

WHAT IS PROTEIN ?

Protein is one of the macronutrients responsible for building muscles.

HOW MUCH PROTEIN ?

As a general guideline : in order to MAINTAIN muscle mass , a person should intake 0.8-1 g of Protein/1 kg of body weight . In order to build muscle – intake should range from 1.2-1.7 g of Protein / 1 Kg of body weight ( in some cases it get get to 2 ) . The intake varies according to the amount of exercise performed and the intensity of it .

BUILDING BLOCKS OF PROTEIN

Protein is made of amino acids. 9 of those acids are essential ( means they MUST be taken from food ) 11 of those acids are nonessential ( means they don’t have to come from food and the body can actually produce them ).

IMPACT OF INSUFFICIENT INTAKE

Some people completely unaware or don’t know how much protein they intake / day . This is bad news especially for those who exercise on a regular basis. The reason is that the muscle is breaking down during training and develop micro tears that in fact when rebuilt make the muscle tighter and stronger .When the body is not getting enough Protein – it is not getting the building blocks for the muscles to recover and rebuild , which means that it can’t get stronger .What a waste to spend an hour of lifting weights , squatting , and dead lifting and in the end not get all the benefits .

HOW DOES BUILDING MUSCLE HELP WITH WEIGHT LOSS?

Simple : The more muscles you have the more calories you need to maintain them so by building muscle you increase your caloric expenditure – so it is a good idea to have some muscle to maintain from a weight loss perspective as well.

That’s it for now .
Keep it very simple and make sure your protein intake is sufficient .
In the next post I will guide your thru how to understand food label which will help you get more precise with you protein intake as well as with Macronutrients in general .

Till then – have a protein day .

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