If you are aiming to completely transform your physique, adding lean muscle mass to your body and burn their fat reserves, a nutrient that you should be absolutely sure you're adding correctly in your diet is the proteína.proteinas-protein does not really count my calories, but to begin with, make sure you're on track, it is recommended to calculate the amount of protein you need, noting it is getting the right amount. Unfortunately, many people have some serious misconceptions about the amount of protein. It is necessary to pay attention-either studied the subject or a professional looking for the success of the diet. Many do not enjoy an ideal diet because of it. We will give you some vital information about the amount of protein you really need.
Proteins and "misleading labels": The first thing you need to know about protein is the fact that the labels can be highly misleading. Many people take a food product and look at the nutritional statistics, to see that the food fills 20% of your daily protein requirement immediately think the product will actually help them meet their needs.
However, they fail to realize that the 20% listed on the package label is based on those who are not participating in physical activity and does not have a very thin body in mind. These labels are based on the average individual, aiming to simply maintain health. For most of you reading this, and practice exercises, more is needed.
Protein based on activity: How much protein do you need? As someone who is actively participating in strength training and cardiovascular exercise, your protein requirements are much higher. You will be breaking lean muscle mass every day that you get in the gym and, unless you are feeding your body with the amino acids to repair this tissue, progress will not be seen.
A good tip to use the amount of protein you need is a gram per kilogram for those who are participating in weight lifting exercises. If you are added to the cardiac activity or using a low-calorie diet to help in burning body fat, you can increase up to 1.0-1.5 grams per kilogram, to be safe. There is a greater chance that your body start burning protein as fuel in any of these cases, so one should make sure that you have the sufficient amount of protein.
Those who are not participating in any kind of structured training program, usually need only 0.6-0.8 grams of protein per kilogram.
Protein intake based on body type: Another factor to consider in the protein requirement of the equation is the type of body you have. Those who are Mesomorph and store easier body fat may want to increase your protein intake and reduce the consumption of carbohydrates and fat, as this can help keep them slim.
They must use closer to 1.5 grams per kilogram as indicated above.
Ectomorph, however, which of course have fast metabolisms and burn energy quickly, may want to focus more on providing energy macronutrients, carbohydrates and fats, thus the lower range for per kilo gram of protein should be sufficient .
Mesomorph, build muscle easily, can simply follow the outline above.
Questioning your protein source: Finally, the last thing to note is what you are getting from your protein. In an ideal world, you would get a mixture of protein foods as well as each of its benefícios.15138_173330588813_4400872_n Protein powder is digested quickly and perfect for after training, in addition, it is a source of high quality protein: protein from whole foods such as chicken, meat, eggs and fish, which will provide you with a wealth of additional nutrients, so this can really come in handy to promote optimal health. essential foods list for a diet in order to gain muscle mass:
Food Rich in Protein:
eggs
Chicken breast
Turkey breast
Fish (salmon, tuna)
Isolated soy protein bar
Foods high in carbohydrates:
Sweet potato
Oatmeal, cream of wheat, rice cream
Bean
Bread
Pastas
All cereals (hot or cold)
Healthy fats:
Olive oil
Sunflower oil
walnuts
avocados
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