How Much Protein Do You Need In Your Diet To Build Healthy Muscle?

Find out how much protein you need to build healthy muscles.

Protein is commonly found in many different types of food, especially in the meat and dairy categories. A three ounce serving of beef, for example, contains roughly thirty grams of protein. One cup of yogurt has about ten grams of protein in it, while peanut butter contains roughly four grams per tablespoon. Milk, cheese, soy products, fish, eggs, and nuts also contain protein, just to name a few more foods.

Protein is essential for the proper operation of your body's functions. It plays a major role in regulating the glucose level in your bloodstream. It also helps our bodies create antibodies to fight against infection. Your hair, fingernails, toenails, bones, muscles, and cartilage are all created from protein.

If you are a fairly inactive adult, according to the the recommended daily allowances (RDA) that are set by the Food and Nutrition Board, you need to consume 0.36 grams of protein per pound of body weight every day in order to get the needed amount. That means, for example, that if you weigh one hundred and fifty pounds, then you need to consume about fifty-four grams of protein daily. Your protein intake should make up about fifteen per cent of your daily caloric intake too. That means, for example, that if you consume eighteen hundred calories, that two hundred and seventy of those calories should be from protein.



It is estimated that the average man consumes about ninety grams of protein every day, while the average woman consumes around sixty grams of protein daily. Therefore, according to these statistics, the average man and woman get a sufficient amount of protein in their diets every day.

The people who are more prone to suffer the most from a protein-deficient daily diet tend to be the elderly, the ill, and people who have eating disorders.

If, on the other hand, you are an active athlete, or if you are on a strength training schedule, you may fill up on carbohydrates in order to give you the energy you need to work out and perform up to your best potential. Carbohydrates such as spaghetti, potatoes, and bread will do just that too. Will carbohydrates help build stronger, healthy muscles too? The answer is no, that you need protein to help do that. Is is estimated that athletic persons require a much higher amount of protein in their diets, as much as 0.55 to 0.73 grams of protein per pound of their body weight. Athletes or trainers who lack in their daily intake of protein can feel weak and worn out. The purpose of the higher protein intake is to help enhance muscle growth and the repair of tissue in the body. It is also beneficial to certain hormones that help in performance and energy.

However, consuming a high amount of protein will not make your muscles grow stronger and healthier. A combination of a proper, well - balanced diet and exercise will accomplish that goal. If you consume more protein than your body needs, the excess will simply be thrown off as waste from your body. In fact, an excess of protein can actually be stored in your body as fat, not muscle. Another negative factor in consuming too much protein is that it can cause undue stress on your kidneys because they have to work harder to expel the excess from your system.

The bottom line is this: if you are an active athlete, or if you are on a strength training schedule, and you are seeking to build healthy muscle, then you should eat a balanced daily diet that consists of the major food groups. You should make sure that your daily diet contains a sufficient amount of protein in order to further your muscle building goals, but you should be careful not to overdo it.

Even if your goal is not to build additional muscle, you should still eat a healthy daily diet and make sure that you get enough protein in your diet so your body can function properly.

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