Lose Fat, Gain Muscle: How much protein should I eat in my diet


Protein for losing fat and gaining muscle

There is much misinformation around about how much protein you should eat if you want to lose fat and gain muscle. Protein is important to maintain and build muscle mass. In recent years, high protein (low carb, low fat) diets have become very popular among people trying to lose fat and gain muscle. There are some important things to consider when calculating how much protein you should eat if you want to lose fat and gain muscle.

The role of protein in the body

Protein plays an important role in the body’s physiological functions. Protein is not only found in the muscles, but in almost all tissues of devices; skin, hair, nails, inner part of the bones, blood cells, etc. Not surprisingly, it plays a role in repair or build new tissues (such as muscle) as well as any other tasks that contribute to body tissues. These features include things like immune system, digestion, hormone production and oxygen transport (with blood vessels and capillaries) among others.

Wow, protein is important that we do a lot … right?

Protein is very important if you want to lose fat and gain muscle. However, most people in the West eat more protein than the body needs. It has been said that the average sedentary American eats 150% of the daily protein requirement of the diet … without even trying to meet their protein. It is important to note, however, that people who carry out regular exercise (which is very important if you want to lose fat and gain muscle) have more protein. People who are companies either cardiovascular / endurance exercise (such as jogging) or strength (such as weights program in the gym) will need more protein the similar person who is sedentary.

How do I know how much protein I need

In 2009, the joint position statement of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine 😕 Nutrition and athletic performance came out reported the recommended amount of protein to eat every day. In short, athletes or people undertaking regular cardiovascular exercise or strength training should be eaten between 0.5-0.8 grams per pound of body weight (that is 1.2 to 1.7 g per kg) for optimal performance. To put this in context, 180-pound man (81.8kg) takes the weight training should eat between 90 -. 144 grams of protein a day


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