how often should one eat while weight training for bodybuilding?

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How many grams of protein and carbohydrates should be consumed daily for optimal muscle building and recovery? What are the best proteins and carbohydrates to eat, and how often should one eat while weight training for bodybuilding?

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How much protein is needed for maximum muscular growth? Beginning bodybuilders are often confused as to how much crude protein they should be consuming on a daily basis. The average amount recommended in bodybuilding and advanced fitness books is 80 grams per day. This has been accepted as “staple truth” for many decades, until sport scientists began looking at how our bodies utilized protein when the muscles are under stress. Current studies suggest that if you’ve been consuming just 80 grams or less of crude protein per day, you may have been eating too little to encourage maximum muscle growth. It appears that in order to truly maximize the growth potential of all your major muscle groups, you need to consume at least 1 gram of protein for every pound of your current body weight.

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Without a doubt these are the mostly widely debated issues in nutrition right up there with meal frequency. I think that the issue of carbohydrates is less of an issue than protein. If you keep your carb’s to around 40% of your daily caloric intake you should be okay. In regards to protein intake there are generally two camps here. Those that base their recommendations on the FDA standards of .8 grams per kg of body weight or .36 per body pound (.8/2.2lbs-{kgs in 1 pound}=.36) and those that recommend 1 gram per body pound or more.

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The Percentages that work for me the best, and that I aim for when building muscle mass are;

·        40% Carbs
·        30% Proteins
·        30% Fats

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Your body organs require about 50 grams of protein per day to repair themselves and maintain normal function (ie hair, skin) You have to test this yourself, because some people, like me, grow hair VERY FAST, therefore my body steals all my precious protein to grow hair when I want it to go towards muscle. Doing a workout will damage muscle and require from 50 to 100 grams of protein to heal back to normal. Depends on how much you work the muscles and how many muscles you work. This could be up to 200grams required. You must test this yourself to find out how your body reacts. No one is the same.

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If you’re trying to grow muscle, add another 70 grams per day because the most muscle people can gain is generally 70 grams per day. (Based on a lot of statistics and studies I’ve read about bodybuilders gaining lots of muscle and losing fat at the same time). The biggest issue about protein is that you need to eat it when your body is asking for it. If it’s not there when your body asks for it, your body recycles other muscles to reuse where it is needed. Yes, our muscles are cannibals.

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