How Much Protein Per Day To Build Muscle, Lose Fat & Be Healthy. As you now know, your daily protein intake plays an absolutely crucial role in terms of the overall health and function of your body. And if you want to lose fat, build muscle, or really just improve the way your body looks or performs in virtually any capacity, protein (and how much of it you eat per day) becomes even more important. So, now that you know why you need it, the question becomes how much of it do you need? Exactly how much protein is ideal for you, your diet, and your specific goal? Let’s answer that. So, here’s my recommendations for how to narrow it down to what’s best for you. This is just what I consider to be a good minimum daily protein intake for general health/function. Average healthy adult (male or female) that IS doing some form of exercise regularly or IS trying to improve their body (lose fat, build muscle, etc.). This is the minimum I’d recommend in this case. Average healthy adult FEMALE whose primary goal is building muscle, getting “toned,” maintaining muscle while losing fat, increasing strength or improving performance. Average healthy adult MALE whose primary goal is building muscle, getting “toned,” maintaining muscle while losing fat, increasing strength or improving performance. Photo Credit Illustration by Keith Bishop, iStockPhoto.com. Protein tends to play a starring role at mealtimes, but you might be better off if it moves out of the spotlight and becomes part of a supporting cast of foods on. When in doubt, the old standby recommendation of “1 gram of protein per pound of body weight” which has been around the fitness world for decades is a fine middle- of- the- road protein intake for most people.)So, in order to figure out how much protein you should eat per day, you just need to multiply your current body weight (in pounds) by the amount recommended on the chart above. Confused? Here’s 2 examples of how it would be done. She’d simply multiply 1. Now let’s say a 1. He’d do 1. 80 x 1- 1. Basically, just multiply your current body weight in pounds by your recommended ideal protein intake. The answer you get is the ideal range for how many grams of protein you should eat per day. Did you do it? Your daily protein intake is now all figured out.(*NOTE* In the case of people of are VERY overweight, your ideal protein intake will be overestimated if you use your current body weight due to the excessive amount of fat on your body. So, for true obese individuals, your target body weight should be used instead. For example, a 3. Provides weight loss solutions through education. Offers articles on exercise, diet, fitness, weight loss tips, and metabolism. Honest Juice Plus review. Check out facts on ingredients, side effects & Juice Plus shakes. Real customer reviews and feedback. How Much Protein Per Day To Build Muscle, Lose Fat & Be Healthy? The Best Weight Loss Supplements Fish Oil, Protein Powder and Multivitamin. A "Protein Summit" held in Washington, D.C., suggests getting 15% to 25% of daily calories from protein. As long as you are somewhere within that ideal range, your protein intake is absolutely perfect and it will produce the best results/benefits possible. The next thing you probably want to know is which foods you should get that protein from each day. She would do 1. 30 x 4 = 5. In this example, 5. Using the same 1. He’d do 2. 20 x 4 = 8. Detailed Ideal Protein review: 25 side effects, ingredients, 31 comments, studies, cost & diet dosage. Does Ideal Protein work? In this example, 8. Now it’s your turn. Multiply the ideal protein intake you calculated a minute ago by 4. That’s how many calories protein will account for in your diet each day. This step might seem pointless or confusing (or both) right now, but don’t worry. It will make perfect sense as we continue putting the rest of your diet plan together. Check out the entire guide here: The Best Diet Plan).
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