The proteins have important vital functions. In this article we talk about protein consumption, the right amount and how to take it, both to incorporate it correctly into a healthy diet and to achieve greater muscle development.
Protein intake throughout the day
When it comes to building muscle massIt is well known that protein intake is essential. Years ago, the recommended daily amount of protein had been between 0.8 and 1.2 grams of protein per kilogram of body weight. However, the International Society of Sports Nutrition (ISSN) recommends increasing this amount if we are looking to increase muscle mass. [1]
So the most logical thing to do is not just to stick to protein intake before and after training. Ideally, eat protein throughout the day.in 3 - 4 meals to provide a continuous stream of amino acids.
As an example, the ISSN recommends between 0.25 and 0.4 grams of protein per meal (for a 90 kg person, between 24 and 36 grams of protein per meal).
Protein before bedtime
It is also important to pay close attention to the pre-bedtime diet, where muscle protein synthesis and metabolic rate can be increased during the night, thanks to an adequate protein intake.
The best protein in this case and the most recommended is the caseinIt is slowly broken down, and provides a constant flow of amino acids into the bloodstream throughout the night.
Protein for a lean and defined body
Slimming down, i.e. losing fat while gaining muscle mass, is very complicated. You have to be very careful with your training, your cardio and your diet. But one thing is clear: if you find it difficult Lose weightincrease your protein intake. If you carry a hypercaloric dietIf you eat more protein (within healthy limits), you should increase your protein intake, because from a metabolic point of view, protein is not metabolised in the same way as fat and carbohydrates. Numerous studies have shown this:
In one study, athletes consumed 3.3 grams of protein per kilogram of body weight for 4 weeks on a high-calorie diet and strength training. Another group consumed only 1.2g protein/kg. At the end of 4 weeks, the higher protein group gained an average of 1 kg of lean mass and lost more fat than the lower protein group. [2]
The results suggest that to reduce calories and gain/maintain muscle mass, an average of 2.0-2.4 grams per kilogram of body weight should be taken. [3]
How can supplementation help you?
With the protein we get from food, we could really achieve any goal. But for a person whose height, weight and needs require 250g of chicken breast over several meals (just one example), it is much easier to use protein powder to facilitate one or two meals.
In my opinion it is basic. We must take advantage of the fact that we have on the market high quality products that make our lives easier and help us achieve our goals.
Another article that may be of interest to you: Do you know how much protein you need to consume?
Bibliography:
- Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., ... & Smith-Ryan, A. E. (2017). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20.
- Antonio, J., Peacock, C. A., Ellerbroek, A., Fromhoff, B., & Silver, T. (2014). The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. Journal of the International Society of Sports Nutrition, 11(1), 19.
- Antonio, J., Ellerbroek, A., Silver, T., Vargas, L., & Peacock, C. (2016). The effects of a high protein diet on indices of health and body composition-a crossover trial in resistance-trained men. Journal of the International Society of Sports Nutrition, 13(1), 3.
