PROTEIN
One of the major macronutrient of diet other include fats and carbohydrates.protein is the structural and functional unit of the muscle.But how much protein do your muscles requires depends on your activity level,muscle maturity,age,time period and sex.One gram of protein supply 4 kcal (17kj) of energy same amount which the carbohydrates also supply but hell of difference is that carbohydrates supply this energy immediately as they get access in the body depending upon type of carbohydrate but protein are stored inside the body mainly in the muscle and supply their energy in extreme energy deficient condition like calorie deficit conditions.
SOURCE OF PROTEIN
ANIMAL SOURCES
It includes milk,red meat,chicken,fish and eggs
VEGETABLE SOURCES
Lentils,black beans,quinoa,green pea,oatmeal,broccoli,chia seeds and chickpeas
PROTEIN REQUIREMENT
FOR SEDENTARY LIFESTYLE
People who have sedentary life style do not exercise and have very little physical activity need 0.5g/lb of protein so if a person has 150lb weight he or she has to consume 75g protein for his normal body functions because protein is involved in so much mechanism of human body
FOR AVERAGE PERSON
Those who workout 2 time a week need 0.8g/lb of protein daily So if some one is 150lb he or she is going to consume 120g protein daily
FOR ACTIVE PERSON
They are those who workout 5 or 6 time a week need 1g/lb of protein daily.150lb weight person have to take 150g protein.
FOR ADVANCE LEVEL
People who are doing workout for more then 3 years have mature muscle.There muscles need more protein to function more efficiently,they sould consume 1.5 to 1.8g/lb of protein daily.
NOW MY RECOMMENDATION IS THAT THOSE WHO ARE BEGINNERS SHOULD CONSUME 0.5 TO 0.8g PROTEIN DAILY BECAUSE THEIR MUSCLES ARE NOT MATURE.
Everything needs time and consistency your muscle are going to mature eventually one day,one week or one month is not going to give you that perfectly matured and tonned muscle.Progressively increase your protein intake because loading your body with excess of proteins in the beginning will only waste your protein in the urine .Body is going to consume that much which it need not extra loading of protein is going to make you bigger in short span of time.
GOALS RECOMMENDATION
WEIGHT LOSS
For weight loss increase your protein intake to 1.5 to 1.8g daily and decrease your carbohydrates intake because now the body is not getting immediate energy from the carbohydrates so it going to get energy by breaking the fat stored in the body.for further information see
MUSCLE GAIN
For muscle gain increase your carbohydrates intake while maintaining the protein intake to 0.8 to 1g daily.Now more carbohydrates will be stored in your muscles as glycogen and during workout this glycogen is going to break in the energy which is glucose so supply energy during workout.which carbohydrates should be used CHECK
CLEAN VS DIRTY GAINING
CLEAN VS DIRTY GAINING
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