Discover the exact method of calculating daily protein requirements for both muscle building and training, how to calculate protein intake for building muscle and as well as for increasing muscle mass.
The amount of protein is of great importance not only for building muscle mass but for health in general. Find out why the protein is so essential and how many grams you need to include in your diet.
A Protein consists of molecules of amino acids that are linked together by a peptide bond. In the synthesis of protein in the body, 20 amino acids are involved. Eight of them (for adults) are irreplaceable. This means that the body cannot synthesize these amino acids, they only come with the food.
Proteins are used for the cell metabolism, the production of enzymes, hormones, immune cells, and other compounds that provide all the crucial functions of the body.
Even the most meager diet includes some amount of protein calculator for muscle gain. The question is whether it is enough for the health tyrazine, good physical shape and proper working of all body systems and organs.
Benefits of protein for health
If you have good health and you want to maintain a good physical shape protein intake calculator to build muscle, you need to worry about the amount of protein in the diet. Here are a few reasons to check if you consume it enough.
- The protein helps to keep the weight in a healthy state. A high-protein diet helps increase metabolism and reduce hunger. Several studies at once recognize the high protein diet is the most effective for weight loss. It increases metabolism while burning 80-100 calories more than diets with a low protein content. Also, the protein saves you from weight gain after the end of the diet.
- Protein is useful for healthy bones. Studies confirm that the protein obtained from food helps to keep calcium in the bones, which has a beneficial effect on their strength and health.
- Protein lowers blood pressure. The study revealed that protein, especially of plant origin, has a beneficial effect on blood pressure.
The protein helps to maintain a proper shape, useful for bone health and pressure. It also helps to repair damaged tissues and it is necessary for building muscle mass and increasing strength.
How much protein should be consumed per day?
Official recommendations. The National Institute of Health of the United States on protein intake for healthy people is 0.8 grams per kilogram of weight.
Given that the average weight of a woman varies from 60 to 70 kilograms, and for men varies from 70 to 90 kilograms, it is recommended to consume more protein about 1.2 – 1.5 grams per kilogram of weight to know how much protein to build a muscle calculator.
At the same time, foreign studies for athletes recommend 1.4 – 1.8 grams of protein for those engaged in power training, and 1.2 – 1.4 grams of proteins for endurance sports.
Unsurprisingly, in different countries, the norms of protein differ slender waistline, but one universal value does not exist even within the same country. In the United States in 2015, the “Protein Summit” was held, at which more than 40 scientists discussed the effect of protein on human health.
Based on all the research presented at the summit. Nancy Rodriguez, a nutritionist, and professor at the University of Connecticut concluded that it is quite safe and even beneficial to double the protein levels indicated in the US dietary allowance. That is, in the summit, it was decided that the norm should be considered 1.6 grams of protein per kilogram of weight per day.