How Much Protein Do You Need When Lifting Weights? | LIVESTRONG.COM - 0 views
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Protein serves a number of functions in the body. This nutrient is essential for the proper growth and repair of muscle tissue, as well as all other bodily tissues.
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There has been some debate about how much protein the body needs for optimal gains in muscle mass, although recent guidelines, as of February 2011, suggest that it's less than previously thought.
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Recent guidelines, as of February 2011, suggest that the ideal protein intake for strength-training athletes is in the range of 0.7 to 1.0 g of protein per 1 lb. of body weight each day.
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This translates to about 28 to 40 calories from protein per 1 lb. of body weight each day. Previous recommendations have suggested protein intake in excess of 1.5 g per 1 lb. of body weight.
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Protein is composed of amino acids, which provide protein with its ability to promote tissue growth and meet other bodily needs. The body can produce many of these amino acids on its own, although nine are deemed "essential" because the body can not manufacture them. The best sources of protein for building muscle are those that contain all nine essential amino acids. Meat, eggs, dairy products and soy have all essential amino acids.
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Whey and casein protein are two popular protein supplements in the fitness industry. Both of these proteins come from milk extract and can be effective stimulants for new muscle growth, especially when combined with carbohydrates.
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If you are not a weightlifter, you still need a certain amount of protein each day. Most healthy adults need 0.4 to 0.5 g of protein per 1 lb. of body weight each day
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Endurance athletes, on the other hand, need about 0.6 to 0.7 g of this nutrient per 1 lb. of body weight. Protein should generally account for about 10 to 15 percent of your total calories daily.