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Are you tired of not making any progress with your muscle size? Do you wear the same clothing size for the past few years? Getting big requires huge effort. Eating big is not enough to get big. It’s not as simple as putting extra calories in your diet. It’s about what, when, and how much you eat. Eat more protein, less fat, and less carbohydrate. The more important question is how much is too little protein? How much is too much protein?
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It is widely known that protein is the building block of muscles. No matter how hard you train, you can’t get big if you don’t eat enough protein. During workout, your muscle tissues are broken down due to the high physical intensity training. The process of building muscle takes place during your rest period. To grow bigger, your muscles need protein to rebuild themselves.
Chicken, meat, beans, milk, and nuts are foods high in protein. Bodybuilders have to keep the protein up in their diet to preserve or gain muscle mass. More mass and less fat is the key to perfect physique. You have to choose foods high in protein and low in fat so that you can keep your body fat levels low while maintaining your muscle mass. Foods that fit into this category are lean meat, chicken breast, fish, whey protein, etc.
For people with average weight, the daily protein requirement is no more than 1 gram per kilogram of body weight. For athletes, they have to take extra protein to support muscle repair and promote muscle growth. The daily requirement for athletes starts from 1.5 to 2 grams of protein per kilogram of body weight. A more serious bodybuilder will increase his protein intake up to two grams per pound of body weight.
If a bodybuilder weighs 200 lbs, he needs to take 400 grams of protein a day to promote muscle growth. That equals 3-4 pounds of chicken breast, distributed 4-5 times throughout the day. If you have almost no time to prepare your meals, you can consume protein shakes to meet your daily requirement.
Usually, one serving of protein shake will give you 22 grams of protein. Compared to other natural protein sources, protein shake can be easily digested, therefore it is very good to consume it after an intense workout. After a workout, protein synthesis skyrockets and stays the same for a 24 hour period. This is why athletes are suggested to consume simple carbohydrate and protein within the first 45 minutes after workout. The post workout meal may be the most important meal throughout the day for those who are into bodybuilding.
