The Role Of Protein In Achieving Significant Muscle Gain

Most bodybuilders would agree that supplementing with protein is an important element in achieving serious muscle gains. This article will examine the facts relating to protein as a supplement and help you decide whether you need to follow this particular strategy.

protein is highly favored by bodybuilders because it provides the necessary building blocks to produce the amino acids that the body uses to build lean muscle
tissue. Many studies have shown that protein contains the perfect combination of amino acids, in just the right concentration for optimal performance in the body. It is also thought that protein has a role as an anti-oxidant and immune system builder.

It is best taken in powder form mixed in juice or milk, spread throughout the day to maintain a positive nitrogen balance. Serious bodybuilders often consume up to 150 grams each day but as a rule of thumb, daily protein intake for active trainers can be calculated by taking your weight in pounds and multiplying by 1 or 1.5. But remember, you need to work out how much protein is taken from food and other sources, and then spread the remaining protein balance over the day.

protein is a relatively safe supplement but no more than 30 grams of protein should be taken at one sitting as excessive single doses could overload the liver. The safety of protein has been well documented in many scientific studies and there is clear proof that taken consistently, coupled with regular exercise, it will result in meaningful muscle gain.

The Fallacy Of High-protein Diets

You see them gripping on their respective exercise machines...all gritty with determination to lose those extra pounds and build muscles. Instead of taking weight-loss pills they have decided to improve their physique by getting that expensive gym membership where they can workout their way to optimum health. Aside from lifting weights, these “gym rats” also religiously follow a low-carbohydrate, high-protein diet prepared by their personal trainers and sports nutritionists. Each fitness gym promotes various fitness fads and routines from yoga, pilates, core fitness ball method, tae-bo, pole and belly dancing, and a host of other exercises. Still, the gym members are carefully taught that these exercises can only fully benefit them if they also follow a well-prepared diet. Workouts, they are told, will not work if the “weight watcher” refuses to limit food intake.

It is along those lines that diet formulas have gained popularity in the fitness world. Considered a high-protein diet, the Atkins' formula spawned other methods or plans to control food intake. The diet craze gave birth to the “Stillman” diet in the 1970's, and the “Scarsdale” diet in the 1980's --- both of which promised leaner bodies and smaller waistlines.

According to physiologists and diet specialists, muscles literally break down when one works out or exerts physical action. Protein, as a muscle-building substance, is needed to build and re-build the muscles that are in constant daily use. People, especially athletes, who regularly expend large amounts of energy and utilize different muscle groups need regular supply of protein to build or retain muscle mass. Without enough protein in the body, the goal to increase muscle mass cannot be achieved. Additional protein is also needed to develop hard and ripped muscles. Weightlifters, all of whom aim to gain muscle mass, are the foremost followers of these high-protein diets. They are often found gulping protein shakes and consuming lean meat and tuna.

High protein diets are popular because they initially cause one's weight to drop. Protein promotes the metabolism of body fat without reducing one's calorie intake. But doctors also warn that this drop is a reflection of fluid loss and not fat. Recent researches indicate these restrictions on carbohydrate intake coupled with fluid loss may cause an unusual metabolic state called ketosis. In ketosis, the body burns fat for fuel. During ketosis, a person may even feel less hungry and eat less. Still, ketosis has been associated with health problems such as kidney failure, colon and prostate cancer, and osteoporosis. Ketosis may also cause less serious health problems such as weakness of breath, headaches. diarrhea, sleep difficulties, bone loss, and fatigue. Additionally, some studies claim that high-protein diets may lead to increased lactic acid in the body. Muscle pains according to studies may be experienced due to the increased lactic acid levels in the body.

However, it is important to point out the importance of protein as part of a healthy diet. Amino acids found in protein are actually the body's building blocks. These type of acids are responsible for the repair of muscles, red blood cells, and several kinds of tissues. Protein's primary function is to provide amino acids to maintain an anabolic state. Some health experts believe that the consumption of 20 to 30 percent of calories containing protein per day us the ideal amount. The general rule is for inactive people to consume 0.4 grams grams of protein per one pound of body weight. Active people or those who engage in regular exercise need 0.5 to 0.75 grams of protein per pound of body weight. Athletes, on the other hand, need as much as 0.90 grams.

A lot of popular low-carb diet books give people the impression that carbohydrates are bad for health. Many researchers claim that high-carbohydrate foods trigger the body to stock excess fat. In reality, carbohydrates must be consumed as fuel for the body. Carbohydrates are the main source of fuel for the human brain, heart, and several organs. Nutritionists believe that carbohydrates should compose 50 to 70 percent of one's calorie intake. Complex carbohydrates, natural sugars and a fair amount of protein are all necessary to have a health diet. It is also important to avoid the use of over processed sugars. Most complex carbs are low in calories and low in fat and are usually found in beans, whole-wheat pasta, and vegetables.

Understanding proper nutritional intake can make a difference in people's health and in the overall quality of their lives. Indeed, good food is the key to a good life!.

Understanding The Value Of A High Protein Low Fat Diet

With health being the buzzword today, more consumers are trying to understand just how they can benefit from a high protein low fat diet. There is a huge amount of overweight people in the world who want to put themselves back into great shape through exercise and proper nutrition.

We all know that society recognizes that disease, sickness and other problematic health concerns comes with being overweight. The reason people get heavier often is based on their life habits. If you are always drinking pop, eating chips and are sitting around like a couch potato that is of no value to anyone.

Many experts suggest that a good balance of fruits, vegetables, lean meats, chicken, cottage cheese and other meals that are high in protein and lower in fat is the starting point in turning your nutritional goals around quickly. Protein is the building block of your body and thus that is why it is so important to feed your body properly.

Many dieters fail because all they care about is a quick fix. Rather than look at the long term essentials on how eating right can make a world of different to them. Utilizing an exercise regime with a high protein low fat diet is a very successful combination.

Rather than buying a bag of chips for a snack, why not get into the habit of bringing food with you. Learn to pack some fruits and vegetables along with maybe even carrying some protein bars around that are nutritionally excellent.

There has been a lot of research and facts done to support how eating right, utilizing exercise and focus can dramatically change how you look and feel over the long term. If you take care of the long term it will help the short term.