How much protein Should to be eaten to acquire Great muscle?

How much protein Should to be eaten to acquire Great muscle?

How much protein would it be a good for gain muscle?

 Friends, if you go to the gym or do yoga exercises at home. You may be wondering how much protein you need to consume per day to build muscle mass. Your muscles grow fast and you gain good size.

You've probably seen many bodybuilders consume 250g to 300g of protein per day.

   So today we will give you complete information, friends, I have experience in bodybuilding for the past 3 years.

Before we go any further, we want to remind you that everyone's body is different and you need to complete your daily protein intake. Don't eat your protein after seeing someone. Otherwise, you won't get good results.

If you're a physique athlete or have specific aesthetic goals, you probably have a few questions about nutrition. Few questions are as confusing as how much protein to eat when it comes to building muscle and losing fat. How much protein is too much? How much is it? And once you've figured that out, you'll want to know what kind of protein is best for your goals.

The Food and Drug Administration's (FDA) suggestions for avoiding a protein deficiency are far below what the average visibly muscular person says they are eating. Avoiding a deficiency is a lot different than building muscle mass. To sort out all this muddy water, we talked to several experts and looked at tons of research to arrive at the formulas used in protein intake calculators.

Few Tips to to gain muscle?

Please tell me how much protein should I eat to gain muscle. Friends, how much protein you should eat per day depends on your goals. If you're fat and want to lose it now, you'll need to keep your protein intake a little higher. On the other hand, if you're very thin, you need to put on weight, and then your protein intake will work because it's more carbs, even if it's low.

• If you're talking about muscle gain, tell us how much protein you need to eat to gain muscle each day for quick recovery and muscle mass gain.
• If we talk about basic protein requirements, you need to consume as many grams of protein as your body weight to avoid developing a protein deficiency in your body.
• If you want to build a house while doing Alka exercise or yoga, you should eat 1.5 times your body weight in protein. If your body weight is 60kg then 60*1.5 = 90GM
• If you go to the gym and do intense workouts, you need to consume twice as much protein as your body. If you weigh 70 kg, you should consume 70*2=140 GM protein daily.

What is High Quality Protein?

We often hear that proteins are separated into “high” or “low” quality categories. This refers to the source content of amino acids, which are the "building blocks" of protein. Animal sources (including eggs and dairy) contain all nine essential amino acids, meaning amino acids that your body cannot make on its own. Vegan protein sources often don't come on their own, but very popular vegan protein choices like soy, quinoa, and buckwheat are available.

In general, people worry more about this than you think. Studies show that eating a varied diet makes it easier to get all the amino acids throughout the day, which is more important than getting them at every meal. (3) (4) It is also easy to combine plant proteins such as legumes and rice, a combination that is very popular around the world, and forms a complete protein on its own.

If you eat 150g of protein per day, this may sound like you need to eat 5 meals of 30g of protein each, so you should eat every 3 hours. There's nothing wrong with this approach, but it's worth remembering that some studies have shown that MPS is pretty much the same whether you eat two small 30-gram meals after six hours, or a large meal with 60 grams of protein, or nothing. otherwise for 6 hours.

There isn't a huge amount of research here, but it seems you can have enough MPS throughout the day, whether you eat one or three meals that are large enough to have all your calories and protein by the end of the day. six meals. It is recommended that you do not get too much sleep over time and consume 20 to 30 grams of protein per serving.

If you're over 50, your body is slightly more resistant to building muscle, and some studies suggest eating at least 40 grams per serving is more ideal to see if you've caused MPS.

References

1. Breen L, Churchward-Venne TA. Leucine: a nutrient ‘trigger’ for muscle anabolism, but what more? J Physiol. 2012 May 1;590(9):2065-6.
2. American Dietetic Association; Dietitians of Canada. Position of the American Dietetic Association and Dietitians of Canada: Vegetarian diets. J Am Diet Assoc. 2003 Jun;103(6):748-65. doi: 10.1053/jada.2003.50142. PMID: 12778049.
3. Aragon AA, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr. 2013 Jan 29;10(1):5.
4. Phillips SM, Tang JE, Moore DR. The role of milk- and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons. J Am Coll Nutr. 2009 Aug;28(4):343-54.
5. Yang Y, Churchward-Venne TA, Burd NA, Breen L, Tarnopolsky MA, Phillips SM. Myofibrillar protein synthesis following ingestion of soy protein isolate at rest and after resistance exercise in elderly men. Nutr Metab (Lond). 2012 Jun 14;9(1):57.