How much protein do you need a day to gain muscle, and how much protein powder do you need to eat ev

It's useless to just eat, it should be determined according to your training volume, eat after training, and eggs are generally six or seven egg whites at the beginning.

The daily protein requirement of a normal person is calculated by body weight. If you can, buy Amway Protein Powder with one scoop a day. Eat this and eat that too violently, be careful of your kidney deficiency. Don't eat meat.

For the average exerciser, the normal three meals a day is enough to supplement the intake of protein, and no matter how much you eat, you can't absorb it. If it is not convenient to eat and drink, you can eat a little.

Who needs protein powder for fitness and muscle training?

1. If you can't get enough protein food in your daily diet, such as three meals a day without eggs, beef, shrimp and other high-protein food supplements, these fitness and muscle building friends can consider eating protein powder to supplement protein.

2. If you want to train a big man, a bodybuilder muscle man needs to eat protein powder. Because these muscular men have a hard time getting enough protein from their daily diet. If you want to get enough protein for muscle, you need to eat a lot of high-protein foods, such as eating a basin of eggs at a time.

Athletes, bodybuilders, and bodybuilders must supplement protein after exercise because high-intensity exercise consumes muscle protein, which is not good for muscles, so they can consume protein powder half an hour after exercise to prevent protein deficiency from damaging muscles.

Who doesn't need to eat protein powder to build muscle?

If the fitness and muscle training is just to strengthen the body, gain muscle and weight, and maintain a good body, there is no need to eat protein powder, because the daily diet is enough to provide enough protein for the muscles. In addition, the human body cannot store too much protein when injected into it, and too much protein will be excreted from the body with the body's sweat and urine. There is also the fact that excessive protein intake can increase the burden on the human kidneys.

1.If you want to stay in shape and lose fat, if you don't exercise, then take 20 grams of muscle protein powder per day; Take 40 grams immediately after exercise.

2.If you want to build large muscles, take 40 grams of muscle protein powder daily. If you are exercising on the day, it is recommended to consume 20 grams before training and 60 grams after training.

Muscle building during the diet principle.

1. Increase caloric intake by about 10%-20%.

The calorie intake during muscle gain will be higher than usual, because the process of fitness itself is burning calories, and muscles need to get enough energy after training to recover quickly.

2. Supplement protein per kilogram.

During muscle-building training, your body's need for protein increases. Muscle growth needs a sufficient amount of amino acids to provide raw material support, and an appropriate amount of carbohydrates to provide metabolic power, therefore, in addition to eating more high-fiber, natural vegetables and fruits, we also need to reasonably supplement protein and carbohydrates, carbohydrates: protein:

A fat ratio of 5:3:2 is preferred.

3. Three-meal meal is changed to multi-meal meal.

During the period of muscle gain, your caloric intake will increase, and if you want to improve the absorption rate of food, it is recommended that you divide it into multiple meals. Protein is divided into multiple meals and multiple time periods, which will be much more effective than a one-time intake and help with muscle growth.

Female: 655+ (weight) + (height) - (age).

Male: 66+ (weight) + (height) - (age).

For example, if a man weighs 80 kg, is 180 cm tall, and is 24 years old, his daily basal metabolic rate (BMR) is: 66+ (calories. (The minimum amount of energy to sustain vital activity.) ）

Then its total calorie consumption is about 1899 %70 = 2712 calories. If you want to build muscle, you need to consume more energy per day than you need to burn every day. It is recommended to exceed about 500 calories (too much can easily cause fat accumulation).

Recommendations: 20 30% of total calories for protein, 50 60% of total calories for carbohydrates, and 10 20% for fat.

You should consume 20 30% of your total calories, in the case of the man above: he needs 3,212 calories a day to build muscle, which means he should consume 4=(160-240) grams of protein per day. But the 200 grams or so of protein should also be evenly distributed throughout each meal, if the athlete eats 5 meals a day, then it is about 40 grams of protein per meal.

During the muscle gain period, the protein intake of normal men should reach about 1 to 1 times of their body weight in kg, which can help you better complete muscle repair.

The protein content of a whole egg is about 7g, and the protein content of 250ml of milk is only about 8g, so this is completely insufficient.

Protein powder is not a necessity, it is just a way to supplement protein, and you don't need to listen to others and don't drink powder. As long as you have enough protein, you can skip it at all, and you can get it from some meat.

Finally, there are no vegetables in your diet, and you need to supplement some vegetables to increase vitamins, plant proteins, and help your gastrointestinal peristalsis, which is very necessary.

Vegetable. <> milk.

It's too little to eat.

The amount of protein that a person needs to supplement per day is a minimum of 1 gram per kilogram, which is the most standard. People with special needs, such as teenagers, athletes, and pregnant women, should reach 2 to 3 grams, and the average normal person needs between 70 and 150 grams.

Men aged 18-45 years (weighing 63 kg), engaged in very light physical labor, with a daily protein supply of 70 grams; In the case of extremely heavy physical labor, it rises to 110 grams.

In people with special physiological conditions, such as pregnant women in 4-6 months of pregnancy, the daily protein intake is increased by 15 grams on the basis of the original amount; For pregnant women and lactating mothers who are 7-9 months pregnant, add 25 grams on the basis of the original amount. For patients, adjustments should be made on the basis of the normal maintenance amount, considering the characteristics of their disease, disease resistance and tissue repair needs.

To gain muscle, it is necessary to consume at least 70 grams of protein every day to achieve the effect of muscle gain, and the common diet rich in animal protein in life is rich in animal protein, such as milk, eggs, fish and shrimp, beef, and lean meat.

The diet containing vegetable protein is mainly some soy products and nuts, soy products include soy milk, tofu brain, dried fragrant, thousands of zhang, etc., we must eat a balanced and reasonable intake of protein, so as to ensure the health of the body.

How much protein do muscle gainers need per day? The American scientific training coach has compiled 51 studies to tell you. How much protein should I consume every day if I want to gain muscle Does eating more protein speed up the growth of muscle Do the various protein supplements on the market have a poor effect on muscle building Is high protein powder a must-have If you want to gain muscle, you must have been confused by the above questions, this article is written by the coach of the coach known as the American scientific muscle...