3 Easy Steps to Turning More Protein into Muscle

By: Carl Juneau

Proteins are made of amino acids. When you eat proteins, your gut breaks them into individual, pairs, and trios of amino acids before they enter your bloodstream. Once in your bloodstream, amino acids are taken up by your organs and muscles for repair and recovery. Next to water, muscles are primarily protein. Weight lifting damages your muscles and fosters a hormonal response that favors muscle growth. In consequence, your muscles need an ample supply of amino acids for two reasons: 1. To repair and replace damaged proteins. 2. To build new ones and fuel muscle growth.
Your muscles build up with the amino acids your body has absorbed from the proteins you have eaten. If you eat lots of protein, you are maximizing your rate of muscle growth, by giving your muscles an ample supply of building blocks. This poses a question: how much protein is exactly enough?
I thought I knew the answer to that question after I did a 100-hour review of the scientific literature on this topic during my bachelor in exercise sciences. Everything I read afterward on protein intake seemed kindergarten-level, until the day Lyle McDonald published The Protein Book. I preordered my copy, and was overrun by the quality of the information Lyle distilled. Not only did he refer to studies I wasn't aware of, but his synthesis was crystal-clear and he pointed to practical applications I hadn't heard about. Props to him.
Having read the book, I can tell you the short answer is 1.2 grams per pound of body weight.
A man who weighs 180 pounds needs to eat 216 grams of protein every day (1.2 grams x 180 lbs = 216 grams) if he wants to maximize his muscle growth.
Do this:
1) Pull out a calculator. 2) Find how much protein you need to eat every day: 1.2 grams x [your body weight in pounds (1 kg is 2.2 pounds)]. 3) Use this chart to discover how much protein your favorite foods contain. 4) Write down everything you ate yesterday. 5) Next to each food, write how many grams of protein you had 6) Did you reach your recommended daily total? If you didn't, identify 4-5 foods you could eat regularly to reach it. Good options include: Eggs, Chicken, Steak, and Fish.
7) These tips will help you meet the 1.2 g per pound daily objective: include an animal source with every meal (for example: eggs at breakfast, chicken at lunch, and steak for dinner) and eat snacks with proteins (for example: yogurt and nuts).
As we've seen, weight lifting fosters a hormonal response that favors muscle growth. Simply put, when you train, your body enters a muscle-building state. That state is called anabolism; it's an anabolic state.
Researchers have shown, however, that the body doesn't enter the muscle-building (anabolic) state until you eat. That's right. If you lift weights and don't eat, you're not building muscle. You're actually losing some, as the weightlifting session damaged your muscles.
Some Tips:
Get a calculator and figure out how much protein you need to eat everyday (1.2 times your body weight in pounds). Look up how much protein is in your most commonly eaten foods. Write down what you ate yesterday, and find out how many grams you ate. Did you reach you recommended daily total? If not, pick a couple foods that you can add to your diet to reach your goal, such as eggs, meats, or nuts.Try to include an animal source with every meal, and have snacks that include proteins (yogur or nuts, for example). These tips will help you achieve your 1.2 g of protein per pound goal.
0.2 grams of carbohydrate per pound of body weight;
0.2 grams of protein per pound of body weight.
During Workout:
30 grams of carbohydrate ; 15 grams of protein.
0.4 grams of carbohydrate per pound of body weight;
0.2 grams of protein per pound of body weight.

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Carl Juneau teaches a special combination of the best abs workouts and proven superior cardio that gets you six pack abs in less than 15 minutes per day. Visit his website to discover how to get six pack abs fast.

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