Posts Tagged ‘protein’

Building Lean Muscle Mass with Protein

What if I told you that most dieting myths of the past 20 years have already been scientifically debunked? Would you believe me if I said that fat doesn’t make you fat, diet sodas and zero-calorie sweeteners actually lead to greater weight GAIN, and carbohydrates are often not your friends? Chance are, you might feel a little depressed, especially if you have some weight to lose. If those classic tidbits of diet advice are worthless, what CAN help you slim down and shape up? Are you simply doomed to a life of size 14 jeans and a one-piece bathing suit, or a perpetual beer belly if you’re a guy?

Take heart, dieters of the 21st century! Lean muscle mass is the way to go when it comes to burning off extra fat. A pound of muscle burns almost 350 calories more per week than the same pound of fat, which means that over time increased muscle mass will actually eat away at your fat stores (assuming you’re not overeating).

This can result in a loss of up to 5 lb of fat per year – and trust me, losing 20 pounds of FAT is quite different than losing 20 pounds of weight. On a traditional, high-carbohydrate reduced calorie diet, only a third or fourth of weight lost by dieters comes from fat – the rest results from muscle or water loss. In extremely low calorie diets additional weight may also be lost from organs and bones – NOT what you want! Getting skinny this way also doesn’t take care of your cellulite – it’s possible to weigh 115 pounds and still be flabby. Fat loss is FAR more important than weight loss, and when you build muscle, you’ll lose fat.

So what does it take to build this fabulous lean muscle? Well, let’s go into some science real quick – muscle is composed of glycogen, a type of protein. While glycogen stores are replenished in a variety of ways, the most important nutrient requirement is obvious: PROTEIN! If you want to build muscle, you’ll need to have a good source of protein. Meat-eating dieters can most likely get by on animal products, but a vegetarian or serious body-builder will definitely want to invest in a high quality whey protein powder. The best natural protein supplements will go by the name whey protein isolate; soy and rice protein powder is also available, but these sources are more highly refined.

If you reduce your intake of carbohydrates, get plenty of natural protein via a high protein diet, and train your muscles 2-3x a week, you WILL see those pounds slide off – and you won’t have been fooled by those crazy diet myths from the 80′s!

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How much protein is too much?

I am somewhat familiar with the products of weights. I have about 6 tanks of 20g whey protein, and certain other proteins, and creatine monohydrate. I got this new protein – milk monster, which is 50g per serving. I also mass XXX, which is 60g per serving. I lost 10 pounds over the last month, so I want to win my weight and strength back. I really thought to take the XXX mass (all day) in the morning and milk monster (daily) after my workout. But would be 110g of protein too? I am 18, 6'5 and about 185 lbs. Thank you

no, not quite actually, if ur really want to put on muscle u need to take about 1 gram of protein per kilogram of body weight per day, so at least 185 grams per day. (some suggest 1 1 / 2 grams per pound or more), but counting only ur ur drinks protein powder, I suppose ur eat lots of protein., food should be ur main source of protein.

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Gaining Muscle: Protein Problems

When you’re out to gain muscle, there’s no way around the basic fact that you need to be consuming more than you are burning caloric-wise. That means you must eat more than your maintenance levels of calories, and this can be quite difficult if you are a large person or if you have other issues. However, as thousands of frustrated people who have failed to take nutrition seriously can attest, not eating enough protein can lead to serious problems as they fail to grow at the same pace that they increase the intensity of their workouts, resulting in long term burn out and frustration. In today’s article we’re going to take a closer look at the problems people have with protein intake, and see if we can’t help you figure out not only how to do it, but what you might be doing wrong if you’re having problems.

Let’s start with some basic facts.

How much protein should you be eating? A good baseline if you are seriously trying to put on muscle is about 1 gram of protein for every pound of weight you have. So if you are a 175 pound guy, you need to be eating 175 grams of protein. To get an idea as to how much protein that involves, look at these commonly eaten items. An egg has about 8 grams of protein, a can of tuna has about 40, a chicken breast has 35. A 6oz steak has about 42 grams, while a cup of milk has 8. Half a cup of cottage cheese has about 15 grams, a cup of tofu has about 40 grams, while most beans have about 7 to 10 grams for every half cup.

As you can see, this individual would need to eat quite a lot of protein to eat his 175 grams, and that can be the difficultly right there.

If you are not aware of how much you should be eating, it’s quite easy to have only half your required intake. Therefor you need to decide at the beginning of each day how much you are going to be eating, and keep track of it as you go.

An easy way to boost the amount you are getting is to make a protein shake. A scoop of good protein powder can have about 30grams of protein, and when you add a cup of milk for another 8 grams, a table spoon of peanut butter for another 4, you’ve already got a solid 42 grams right there.

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