If you are keen on working out, trying to get that stronger, sleeker physique, you know that you need more than just weights and a good diet. You need plenty of protein to build muscle tone and to increase your strength. But what protein should you have and how much? What does it really do? Read on for the answers.
Protein is needed to help repair muscle tissue after exercising and to help maintain the same muscle tissue. Protein is necessary for everyone, but active men need far more than women and more than sedentary men. If you have an active lifestyle, you may need more than you think. Most people realize the kick that a protein shake or bar will give them, they feel full longer and they have more energy to carry on throughout the day. Protein shakes and bars are also a good choice for those active strength-trainers, and here is why:
How Much Do You Need?
Men should get no less than 56 grams of protein every day, which the Institute of Medicine deems the recommended daily allowance. A better guide is to target .5 grams to 1 gram of protein per pound of bodyweight. This is for the average man, not necessarily a sedentary or an active man. People who go from minimal protein intake up to .5-1g per pound of bodyweight per day will realize significant benefits almost immediately. A few things that they'll notice right away include more energy, a leaner physique, and immediate improvements to the blood panel.
Where Can You Get Protein?
Protein rich foods include chicken and lean red meat, eggs, dairy, nuts, and beans. Other high protein foods can be found in seafood or fish, seeds, and soy products (though we don't recommend non-fermented soy at all due to their estrogenic properties). You can regulate how many grams of protein you are getting in each meal to check on your daily average. However, when you are at the gym or on the trails and working out, you may not have time for a meal. That is where meal replacement protein bars can come into play to give you a boost of energy. Our Protein Bars can help.
Using Protein for Muscle Mass
If you are into weight lifting and wondering how much protein is needed to build muscle mass, the Academy of Nutrition and Dietetics states that 1.4 to 1.8 grams of protein is needed per kilogram of body weight. For an example, if you are an active man who strength trains weighing 160 pounds, you'll need 102 to 131 grams of daily protein at a minimum to build muscle mass. Getting to 160 grams per day or more could bring even more benefits. Many bodybuilders consume 2-3g of protein per pound of bodyweight every day and feel it is critical to their success.
Protein is a vital part of everyone's diet, both men and women, but for active men who want to build muscle mass and boost endurance levels, more protein is needed. With the help of a healthy diet and a liberal dose of EnergyFirst Protein Shakes, you can rest assured that you will have all the muscle-building protein you'll need, and enjoy the process!