When to take protein for rapid muscle growth
Now, a couple of questions on the subject of protein and muscle growth.
Q. How much protein is needed for gaining muscle? I have seen suggestions covering anything from 1 to 2.5 grams of protein for each pound of bodyweight, and I’ve also noticed some people state that virtually no extra protein is needed? Who is correct?
A. Protein expert Dr. Peter Lemon advises 1.6-1.7 grams of protein per kilogram of body mass daily for folks engaged in muscle building. Consequently, a seventy kilogram guy would ingest around 136 grams of protein per day. Most bodybuilders will shoot for a somewhat larger figure – about 2.2 grams for each kilo (1 gram for every pound) – which would provide our 70 kilogram guy 154 grams of protein on a daily basis.
The larger amount mentioned (2.5 grams for every pound) is simply too high. Regardless of whether you’re making use of the best muscle building exercise, surplus protein is going to be burned to provide energy, used for ureagenesis or turned into sugar, and is highly unlikely to be turned into new muscle.
Q. Regarding hypertrophy, I have been told that pure whey protein works particularly well when it is consumed just before or just after working out. Is this fact true?
A. Nutrients consumed at specific times, particularly before and after training, can certainly better help with muscle restoration and healing than the same nutrients used during other times throughout the day.
Bodybuilders have been using this strategy for a long time, yet it’s only recently that studies have shown exactly how well it does the job. For the study, Australian researchers recruited a group of guys to participate in a ten week supervised strength-training program. The guys were divided into two groups. The first group consumed whey protein, together with carbohydrate and creatine, immediately before and after training, while the second group consumed them at other periods throughout the day.
Men who consumed the supplements immediately before and after exercise showed increased gains in strength and muscle mass as opposed to control group. After 10 weeks, those who had used the protein near to working out had gained 2 to 3 kilograms (4 to 7 pounds) of muscle tissue, compared with 1 to 1.5 kilograms (two to three pounds) in the control group.
Q. Some of my female clientele don’t want to build muscle mass; they only want to look much more well toned. What’s the simplest way to enable them to achieve this?
A. Whenever most people discuss muscle tone, they mean a hard, firm, defined appearance. For most people, a more toned physique is one with significantly less fat and more muscle mass. Your customers might have great muscle tone, but if they’re storing large amounts of fat then nobody will be able to see it. So, they’ll want to get rid of the subcutaneous (“under the skin”) fat stored above the muscles. This tends to require an integrated programme of proper nutrition, aerobic exercise and resistance exercise.
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