Article Side

Online Article Directory!

Hello Guest! Login or Register to submit articles!

How Much Protein Do I Need and How Frequent Do I Have to Eat to Build Mucle?

By Joshua C Kozak Subscribe to RSS | January 18th 2012 | Views:
loading
 
  



Great question! EVERYONE has a different opinion on how much protein you need to gain muscle. I've read anywhere from only 40g to a monstrous 3 x your bodyweight! If you don't eat enough protein, then your muscles are malnourished and atrophy. But if you consume too much protein, then you put a major strain on your liver and kidneys. So what are you supposed to do?... After over a decade of training athletes, parents, bodybuilders, a Heisman Trophy Winner, and skinny teenagers I've come up with a proven system to get you the perfect amount of fuel needed to add mass. The secret is to fuel the body most on high activity level or hard workout days and pull back on recovery or off days.

THE TOP SECRET FORMULA

The formula is really easy to use! Just multiply your bodyweight by 1 for lbs. or 1.55 for kg. and then add your activity level. The meal plan gives a range of how much protein to eat at each meal. Add your protein intake from each meal in grams to get the total recommended grams to build muscle for your bodyweight.

Grams of Protein Per Day = (Bodyweight in lbs. x 1 OR Bodyweight in kg. x 1.55) + Activity Level

Activity Level 1 = OFF Day No Workout ADD 0g

Activity Level 2 = High Intensity or High Volume Workout (Harder workout) ADD 50g

Activity Level 3 = Low Intensity or Low Volume Workout (Easier workout) ADD 25g

Example: If I weighed 150lbs and I had a hard workout that day then I would consume 200g of protein (150lbs + 50 for Hard Workout) spread throughout the day.

Why Do I Have To Eat 5x Per Day?

You may be asking yourself, why do I have to eat 5x per day? Gaining weight is all about keeping your body fueled throughout the day. If you go longer than 3 hours without eating your body starts to enter what is called a catabolic state. A catabolic state is simply a state of muscle breakdown. We want to keep you in an anabolic state, meaning muscle buildup. Frequent eating also helps keep you lean by regulating your sugar (or insulin) levels. If they are too high, then your body is storing the extra sugar as fat. If you haven't eaten in hours, then your sugar levels are low and your body is in starvation mode. During starvation mode your body will eat away at your muscle for fuel. It is impossible to gain muscle in the starvation mode!

Our goal is to keep you in an anabolic state all day long. By eating every 2-4 hours, consuming lots of protein, and eating foods with low glycemic levels (foods that don't spike your sugar levels) we are able to keep your body in the muscle building state! If you are used to eating only 1 or 2 meals per day, then this is going to be a major adjustment for your body. It may be difficult to eat frequently over the first week as your body adjusts, but keep forcing yourself to eat and it will get easier! After the first week you will notice your body will feel more energized, your mind will feel sharper, and you will be gaining weight! Check out this graph that demonstrates how eating frequently will result in staying in an anabolic state and more time spent in the muscle building zone.

There are six meal times in a day including breakfast, snack 1, lunch, snack 2, dinner, and snack 3. You are required to eat all 3 main meals (breakfast, lunch, and dinner) and any 2 of the 3 snacks. Eat protein at every meal. Only eat carbs at break, lunch, and dinner. Snacks are protein only snack. It does not require calorie or fat counting, but does require you monitor your protein and carbs. Your best protein choices are protein powder or bar, tuna, chicken, yogurt, nuts, cheese, cottage cheese, pork, turkey, deli meats, beans, lean red meats, fish, or legumes. The best low-glycemic carb choices are oats, wheat bread, berries, fibrous and green vegetables, wheat bread, brown rice, and mixed vegetables.

As with all things in life, your level of success depends solely on your level of commitment. If you give 10% percent commitment, then you will get 10% results. If you are disciplined, then you will be extremely successful. You now have the tools and the knowledge, but do you have the willpower and mental strength to achieve your goals? Consider this a test, a personal challenge. YOU vs.you. There is no such thing as an overnight transformation, but consider how long it took you to get to where you're at now. The gratification you will feel after accomplishing this goal will far surpass any pleasure received from a late night ice cream binge. When you reach the end of this journey, you will be a stronger person for it.

Joshua C Kozak - About Author:
Joshua has been a fixture in the world of health and fitness for over 10 years. HASfit has the Best Workout Exercise Routines at Home or in Gym for Men and for Women. Don’t forget to grab our free HASfit’s Top Secret Muscle and Weight Gain Diet.

Share on Facebook Tweet It Stumbleupon this post This post is delicious !

Article Source:
http://www.articleside.com/health-articles/how-much-protein-do-i-need-and-how-frequent-do-i-have-to-eat-to-build-mucle.htm

Related Health Articles Subscribe to RSS

Tips to be followed by boys to gain weight fast
Published by Vidiya on December 16th 2011 | Health
For many people, gaining weight fast continues to be a very big struggle. Nowadays, muscles and curv...
 
A detoxification diet is a highly effective form of remedy
Published by Jackcruz on May 9th 2012 | Health
Acid reflux or gastroesophageal reflux disease (GERD) is a common condition but requires early treat...
 
Stop your hair fall with the aid of diet
Published by Carsonmrtn08 on July 11th 2012 | Health
People fail to implement good eating measures as well as take proper care of their from the initial ...
 
Seeing the link between basic butterfly rash and diet changes
Published by Godwin on January 6th 2012 | Health
The butterfly rash is included in the proprietary symptom list of lupus, a disease that is quite unp...
 
Be healthy post pregnancy with apt diet
Published by Camili on July 5th 2012 | Health
The diet containing the ingredients of age-old options as well the current clinical approaches presc...
 
Loose several kilograms with the use of HCG diet
Published by Saima Triphor on February 24th 2012 | Health
HCG diet is one of the miraculous breakthroughs that have helped a lot of people to lose their weigh...
 
Your diet will be your best friend as you age
Published by Balfour on June 4th 2012 | Health
Old age predisposes individuals to a myriad of detrimental and delirious health conditions. And the ...
 
Tricks to gain weight in the right manner
Published by Julia Roger on June 20th 2012 | Health
To increase muscle, you have to consume a lot of proteins. These are the body building foodstuffs an...
 
Going on diet to lose weight rapidly can be harmful!
Published by Samantha Kirk on March 8th 2012 | Health
Everyone, especially women when they put on even a little weight get paranoid about losing it immedi...
 
The what why and how of low residue diet
Published by Ashish Pandey on February 10th 2012 | Health
The Low residue diet is a very popular one these days that is followed by many people. You need to c...
 
Understanding detox diet and its benefits
Published by Calantha Quana on February 13th 2012 | Health
Detoxing or detox may be the body's natural, continuous procedure for getting rid of dangerous subst...
 
High protein supplement as a necessary part of bodybuilding diet
Published by Fit Sups on April 20th 2012 | Health
It is a topic of discussion for a long time that pre-work out supplements are necessary for body bui...
 
A body needs heavy diet for the heavy workout
Published by Akansha on December 23rd 2011 | Health
Bodybuilding is the process of developing your muscle fibers by doing resistance training mostly wit...
 
HCG diet- the healthy diet plan!
Published by Jamessms on March 15th 2012 | Health
If you want to follow up a totally worthy and reliable diet plan, then you should definitely resort ...
 
Such medicines may also be used in Candida diet
Published by Ronald Jackson on May 29th 2012 | Health
Weight loss seems to be on everyone’s minds these days. With the media constantly projecting image...
 
How to useful fish oil for diet
Published by Parkerlisa on March 5th 2012 | Health
It is said that if you’re taking a different variety of diet and that too associated with some oil...