Pick a muscle-building workout plan. Shortcut to Size. Kris Gethin Muscle Building. Modern Physique. Garage Gains. Here are the next steps on your journey to customize your nutrition: 1.
Pick a workout plan. Home Body. Maintain Current Weight First time tracking your protein? Lose Weight If you know that you're ready to lose a few pounds and you have some experience counting calories or tracking macros, select "lose weight.
Gain Weight Many people take what sounds like a simple approach to gaining weight: Eat all the protein they can handle and train as often and as hard as possible.
Activity Level This choice should reflect the amount of activity in your life based on how you exercise and how physically active your life or job is. Here's how to figure out what's right for you: Sedentary: You work at a desk job and you don't do much housework, walking, or exercising.
Lightly active: You don't exercise much, but you go for walks times per week and are on your feet doing housework during some of the day. Moderately active: You exercise times a week and stay moving throughout the day with non-exercise activities. Very active: You exercise intensely or play vigorous sports on most days. Extra active: You exercise intensely or play vigorous sports nearly every day, including occasional "two a days.
Here's how it works: Calculate basal metabolic rate BMR , or the calories your body burns simply by being alive. Daily protein targets are a lot easier to reach with a protein shake. Use it as a post-workout reward or as a healthy meal replacement anytime. Want to build muscle and lose fat? Then you need protein! Here's how much you need and how to measure it for each meal.
Carbs are your body's favorite energy source. Learn which carb sources are best and how you can easily measure them without using a scale! Contrary to popular belief, fat is not the enemy! The act of lifting weights places strain on your muscle fibers.
Lifting heavy weights in particular can tear and damage the tissue, and, although this type of injury might sound bad, it is the key to building muscle. Damage to your muscle fibers causes so-called satellite cells, adjacent to your muscle cells, to migrate to the site of injury and replicate.
These additional satellite cells bond with each other and to your muscle fibers, increasing the size of the fibers as well as forming new muscle tissue. In the process, they fuse with damaged fibers and repair the tears resulting from your weightlifting workout. Your dietary protein provides the amino acids these cells need to synthesize new muscle strands. The quantity of protein you need each day to cope with the effects of lifting weights depends on your body size, the intensity of your workouts and your fitness goals.
It has been proposed that muscle protein synthesis the naturally occurring process in which protein is produced to repair muscle damage caused by intense exercise and the opposing force to muscle protein breakdown is maximized in young adults at a dose of around 20—25 grams of a high-quality protein.
You may have concerns that eating too much protein is bad for the kidneys, but grams of protein per day is generally safe for healthy adults. High amounts of protein can be harmful to the kidneys if a person already has kidney issues; however, for healthy individuals, consuming around 2.
Studies have shown that ingesting 20 to 40 grams of protein around the time of a workout seems to maximize the body's ability to recover after exercise, but it takes more than just protein to build muscle.
The goal is to get plenty of protein while controlling overall calorie intake. Your protein needs for weight loss will depend on what your activity level is — roughly anywhere between 1.
Greek yogurt. Nuts, like almonds and pistachios. Seeds, like pumpkin seeds. Cottage cheese. Lean meats like lean beef. Sign up to the Men's Health newsletter and kickstart your home body plan. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox.
Love what you're reading? Type keyword s to search. Today's Top Stories. Myprotein myprotein. Optimum Nutrition hollandandbarrett. Informed Whey. Bulk Powders bulkpowders. Promax Powder Strawberry. Maximuscle hollandandbarrett. This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.
Related Story. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.
0コメント