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How much protein do i need a day to gain muscle mass

The task of every bodybuilder is holding steady increase in muscle mass. How much protein is required to obtain a satisfactory result? The most frequent recommendations point to the value in 2 - 2.5 grams protein per kilogram of its own weight. But there are tips on the need the quantities in 4 - 5 grams.
Let us examine this question.
protein for muscle FOR START
Let us estimate how much it is natural for our body's protein intake in the amount of at least 2g. on our kilo. If our weight is 80 kg then the desired protein of 160 grams per day. And this is -
  • Meat - 500 grams
  • Porridge - 500 g
  • Cottage cheese - 100 grams
  • Eggs - one
  • Milk - 500 grams
For the overall balance
will need to add a salad, fruit, bread.
And more
it is necessary to ensure receipt of glucosamine, chondroitin and collagen.

WHY

Increasing muscle - this is one of the components of the OVERALL strengthening of the body. First of all anabolic hormones stimulate the strengthening of bones, joints, ligaments and tendons. The muscles will grow, provided that the force developed by them will not harm other parts of the musculoskeletal system. This means that the protein is completely digested only in combination with all the necessary set of nutrients.
protein

As a result
Imagine the amount of food you want to digest for the assimilation of 2.5 g. proteins on the kilo ... Can the average person to process such amounts of food without harm to their HEALTH for a long time ?
Is metabolic rate set for us by nature sufficient to cope with all this variety of building elements?
Most likely, the amount of 2.5 grams is the limit for an athlete with a strong health (if he does not take steroids).
be careful with the amount of protein
What happens when an athlete uses of 4 or 5 excessive grams of protein per kilo? Obviously, half of these proteins will not be unclaimed.
In addition, any doctor will tell you that excess protein can short term lead to the formation of kidney stones.

The main question

So how much protein is needed for muscle growth
Is this enough for us to 2 grams ?

If this amount is metabolized by 80 percent, then the amount of construction material would be sufficient for muscle growth to 2 pounds per month. In the year it could reach about 23 kilo (more than enough). But it's probably an unrealistic result because it is not only in protein.
Most likely, the volume of 2-2.5 grams of protein is the limit and YOU SHOULD NOT exceed it .

Be careful about your health, do not let others to earn on it.










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