How Much Protein to Build Muscle? You'll Find The Answer in The Palm of Your Hand
Knowing how much protein to build muscle is easier than you think.
And the good news?
You'll find the answer in the palm of your hand!
Protein... just the protein facts, ma'am
So how much protein do you REALLY need to build muscle? Not as much as you might think, and certainly less than some folks would have you believe.
The following numbers just might surprise you!
5 Protein to Build Muscle Tips
1. 25 percent of your calories should come from protein, with 60 percent coming from carbohydrates, and 15 percent coming from fats. These figures, when combined, provide a BALANCED and healthy diet comparable to current U.S. government RDA standards.
A balanced muscle building diet should consist of fruits, vegetables and complex carbohydrates making up the bulk of the diet, supplemented with lean proteins and healthy fats.
Strive to hit these targets and your diet will reward you with good health.
2. Protein rich foods that build muscle, include poultry (chicken and turkey) along with fish and shellfish, some dairy and lean meats (beef, buffalo, venison) and some vegetarian (tofu). All these muscle building foods provide the full compliment of amino acids which means they are the perfect bodybuilding fuel.
3. Know your protein portion sizes. Understanding how much protein is needed to build muscle is easily answered by practicing the following guide: a typical protein choice is the size and thickness of the palm of your hand (typically 20-30 grams of protein per serving).
4. Get your calories! Realizing how much protein is needed to build muscle is only part of the equation. To gain muscle you must serve the nutritional and calorie needs of the growth mechanism.
Moreover, your intake should match your muscle growth, as muscle building requires calories. Protein alone does not build muscle. Protein and CALORIES builds muscle, and these calories should come from fats and carbohydrates in addition to protein. A balanced diet is a healthy diet.
Aim to add an extra 300-500 calories in addition to your maintenance calorie needs; eg. 300 calories extra per day will allow for a steady muscle gain. Be sure to measure body fat as you add mass.
5. Supplement wisely. Make protein shakes or 'blender bombs' a healthy addition to your protein rich foods that build muscle. In addition to muscle building supplements consider a general multi-vitamin and multi-mineral as further insurance to your muscle building. Sadly our foods aren't what they once were, so play safe while you gain.
Protein is a maintenance, repair and growth substance that must be taken in sufficient quantity to ensure muscle growth. Indulging in excesses of protein beyond maintenance and daily growth requirements, will NOT stimulate muscle gain.
So how much protein to build muscle?
Just enough is the answer...
Enough to supply demand. Enough to fuel your muscle gains. Enough to fit the palm of your hand.
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