When it comes to building muscle, all the work done in the gym is really half the battle. The other half belongs to the kitchen. Nutrition is very important when trying to improve body composition. Without the proper ingredients, no matter how much time you spend practicing, you will not get the result you want.
Are you eating enough protein
Muscles are made up of more than 25% protein (a significant amount) with up to 75% water and stored glycogen (carbohydrates). Although people quite understand that consuming adequate protein is essential for muscle development and maintenance of the masses, it is still unclear the amount of protein to consume.
There are many recommendations from very low with 50 grams of protein a day, to those amounts in excess of three times your body weight. Although in theory a good recommendation “more is better”, this is not recommended. So, how much protein you actually need for big muscles?
American Association for the recommended daily nutrient 0,36 grams of protein for every pound of body weight. This would mean that a man of about 81 kilograms to only 65 grams of protein per day to meet the needs. The important thing to note is that these these conditions apply to those individuals who are not active, and that active people have higher requirements.
Another association that cares about strength and fitness is recommended that active people consume from 0.4 g to 0.6 grams for every pound of body weight and 0.8 g for a professional athlete. It is important that as a man active, needs also grow. So, we can say that if you try to build your muscles, you are at the top end of the spectrum.
How much is actually enough?
Popular belief is that you need to bring 1 gram of protein for every half kilogram of weight if you want to build muscles. For some this may sound a lot, but for some little. The real answer is that really depends.
Research shows that the average person who tries to build muscles can progress from 0.6 grams to about 1.1 grams of protein for every pound of weight. Everything depends on your goals, genetics, nutrition and rest, but to achieve this goal, it should be enough for most people. For example, a relatively fit man with about 80 kg should be entered between 108 g and 198 g of protein per day to gain muscle.
If you have excess weight and trying to lose weight, you need to enter as many grams as needed for desired weight, not actual. For example, a 100 kg man who wants to have 80 kg to the specific training and nutrition, bringing as it already has a 180 kg. You should know that it is very important to reduce the intake of carbohydrates and fats.
On the other hand, trying to gain a few kg, it would not be bad to eat a few extra grams of protein (from fats and carbohydrates) to raise calories. You may have heard that the extra protein intake unnecessary and that what the body is not used to be evicted, but it is not necessarily true. Although part is, if you try to increase your weight or size, you must enter additional calories. Then is not the time to select the ingredients – just eat!
Not all proteins are the same
One recurring question is “What is a good source of protein?”
To answer this question you must first understand that there are two types of proteins in nature: complete (all of the amino acids) and incomplete (some of the amino acids).
Simply complete proteins are of animal origin, and incomplete proteins are of plant origin. Animal protein has a high biological value (BV), which means that they are mainly used for the reconstruction and development of muscle cells.
To set standards, the eggs have 100% BV, beef has 80% BV and beans less than 50%. This means that the quality of the protein you ingest, your body will use it more effectively. As BV is concerned, whey protein can have a value of 90% to 104%, depending on the quality of processing. Those who have trouble eating enough meat and eggs, it’s a good way to increase your daily protein intake.
The only negative thing is that you might become too strong. (Negative?)