![]() And if you are getting adequate calories, your body may convert any excess protein you're consuming into fat. "More protein doesn't mean more muscle, especially if you're not getting enough calories overall," Hunnes says. But anything above the 2.2 grams per kilogram max is believed to be oxidized for energy or transaminated to form alternative bodily compounds. You may have heard about bodybuilders consuming far more than that. For a 180-pound man, that's about 131 to 180 grams. To stimulate muscle growth, experts recommend getting 1.6 to 2.2 grams per kilogram of body weight in protein daily. If you're bodybuilding, you need more - but not an unlimited amount. For a 180 pound (82 kg) person, that's only 65 grams of protein. How much do you need?įor the average person who's looking to maintain overall health, at a minimum, it is recommended to consume at least 0.8 grams of protein per kilogram of body weight per day. Protein is the building block of muscle, and it's the key nutrient for muscle growth. "Without enough calories, it really doesn't matter how much of anything else you are getting, or in what proportion - you will not gain muscle, and you will likely lose it." "For building muscle, the #1 most important thing is that you're getting enough calories in your diet," says Dana Ellis Hunnes, PhD, MPH, RD, senior clinical dietitian at UCLA Medical Center and author of Recipe for Survival. If you're looking to pack on muscle, make sure you're giving your body enough fuel to get the process started. Here are some general guidelines for a bodybuilding diet. Once you figure out your maintenance calories, you can start to plan your meals and snacks. Highly active lifestyle (construction worker or elite athlete): current weight in pounds x 13.Moderately active lifestyle (occasional exercise): current weight in pounds x 12.Sedentary lifestyle (desk job): current weight in pounds x 11.The other way is to multiply your current weight by a number depending on your activity level. Everyone's BMR is different, based on factors like sex, age, and weight. One way is to calculate your basal metabolic rate (BMR) - the number of calories your body needs to support essential functions at rest. ![]() ![]() There are two ways to approximate your daily calorie expenditure. If you want to lose weight, you'll want to eat fewer calories than you expend. If you want to gain weight, you'll want to eat more calories than you expend every day. The optimal number of calories you should consume while bodybuilding depends on your goals.
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