Effective Strategies For Your Muscle Building Diet And Workout

What muscle building diet aids in the bodybuilding machine that your body is? Yes, your body is akin to a machine that reinvents itself constantly. Every minute that ticks during your everyday activity, your body breaks down its tissues and then replaces them with new tissues. This mechanism is fueled by the combination of the foods that you eat. What about when you’re building muscles? Your muscle building workouts actually result to muscular break down and muscular build up. Your exercises make this process go faster than it would under normal circumstances. When you’re building muscles, a protein takeover mechanism takes place. What makes it more effective in building muscles is when you end up with more muscles than what you started with. How do you make your muscle building workout and diet effective?

You have to be mindful of your muscle building diet to begin with. Eat more proteins than you normally do. Protein, as an anabolic component would like to have itself stored in your muscles. Combine your muscle building diet with a complementary workout routine for building muscles. Your exercises should be able to stress your muscles so that they become stronger and bigger. The power combo of effective muscle building is therefore a super diet of high quality protein along with a massive strength training workout routine. This process is it when you’re looking for the oldest and the best non-pharmaceutical technique of building muscles.

How much protein should you eat to build muscles?

During the first 20 days of strength training, the size of your muscles increases by 0.2 percent everyday. This figure is over and above the normal rate of muscle mass growth. If you’re just starting out in your program, you’ll basically need a heftier amount of protein in your diet than a muscle builder who’s been training for years. As a beginner, you thus have to worry more about getting more protein in your muscle building diet.

How much protein do you exactly need? That’s.73 gram per pound of your body weight in a day. So if you weigh 180 pounds, your protein needs amounts to 130 grams per day.

How often do you need to eat protein?

Protein synthesis, the process of taking protein from food and converting it into muscles takes place when your body has consumed 20 to 25 grams of high-quality protein. The more protein you take in, the better protein synthesis works. You need to supply more proteins in your muscle building diet. Four hours after your workout, protein synthesis peaks. In this case, you have to eat protein immediately before and after your strength training workout.

Protein supplements make a difference, too. Taking protein supplements makes you gain an additional 2 pounds of muscles in a period of 12 weeks. Experienced muscle builders in fact take pre and post workout protein supplements to achieve maximum strength training results. Take a protein-rich meal 2-3 hours before you train and another of the same meal 1 to 2 hours after you’ve worked out.

Grow stronger and bigger muscles faster by combining effective techniques in strength training and your muscle building diet.

Maintain Your Muscle Mass As You Age With These 5 Easy Tips

Sarcopenia, the muscular equivalent of osteoporosis, is age-related muscular deterioration. It starts when you turn 40, and causes a decline of roughly 1% per year. At 50, it picks up speed, so unless you started with a good amount of muscle mass, you could see a muscle loss of as much as 50% by the time you’re 75 – really! There is good news though – you can stave off muscle weakening if you start right now – today.

1) Move it or lose it! Stretch and Exercise!

Don’t just sit there – move it, bend it, lift it or work it. During TV commercials, do squats to strengthen your hamstrings and quads. Keep a set of low weight dumbbells or resistance bands by your office chair do a couple of arm reps every hour. If you totally don’t know how to get started, hire a personal trainer (one who’s experienced working with ‘mature’ adults!) for one hour to set up a lifting routine customized for you. “Without question, resistance exercise is the most powerful intervention to address muscle loss,” says Nathan K. LeBrasseur, Ph.D., of the Department of Physical Medicine and Rehabilitation at the Mayo Clinic. Exercise increases strength, aerobic capacity and muscle protein synthesis and should be your first line of defense in slowing down sarcopenia.

2) Eat quality protein!

Protein repairs and rebuilds muscle fiber. Not sure how much protein you should consume in a day? Take your body weight in pounds, divide it in half and subtract 10. If you weigh 150 pounds, that would be 65 grams of protein per day, spread more or less evenly across your meals and snacks. (Note that if you have renal issues, check with your doctor first.) The type of protein you eat counts too. The best sources are grass-fed beef, whey protein, lentils, wild-caught fish like salmon and tuna and organic chicken.

3) Increase your consumption of omega-3’s!

Put simply, omega-3 fatty acids influence muscle protein metabolism and mitochondrial physiology in human aging. A 2011 study’s objective was to evaluate the effect of omega-3 fatty acid supplementation on the rate of muscle protein synthesis in older adults. The results showed that dietary omega-3 fatty acid supplementation increased the rate of muscle protein synthesis in older adults – so buy those omega-3-enriched eggs and add some flax seed and fish oils to your meals. Omega 3 Essential Oils

4) Eat a Mediterranean-style diet!

Decrease your consumption of inflammatory foods, like high fructose corn syrup, trans fats and processed foods, and increase your intake of leafy green vegetables, berries, mono-saturated fats like olive oil, walnuts and salmon. Cut out simple sugars and increase complex carbohydrates. In other words, eat foods as close to their natural state as possible. An easy way to accomplish this is to shop the outside aisles of your supermarket – that’s where the good stuff lives!

5) Watch the booze and quit smoking!!

Alcohol can weaken your muscles if it’s overly consumed. However, some of the healthiest people in the world consume red wine on a daily basis with no ill effect. Today the rule of thumb is to limit yourself to two alcoholic drinks per day if you’re male, and one if you’re female. As for smoking, you’ve heard all the reasons why you shouldn’t, so just don’t. We’re surprised there are still people out there who continue to burn their money while inhaling it.

10 Simple Steps to Get Six Pack Abs and to Keep It

Six pack abs have been a constant craze among men and women for a long time now. People are under the impression that to have an impressive physique; you need to live your life in the gym.

Living this hectic lifestyle of today, it is almost next to impossible to take time out to concentrate on those abs. However, there are simple methods that can help you get flat abs and get rid of that belly fat. In fact, listed below are some straightforward and simple ideas that would help you get a six-pack stomach that you want.

1. Avoid having lunch, dinners and breakfast while watching the TV. Studies show that our mind and body will focus on the film and television show, unmindful of the quantity of food intake at that time. Chances of overeating while watching your favorite drama and thriller are more.

2. Breakfast is the principal meal of the day. As we wake up, the metabolism of our body accelerates and fat starts to burn. It is important to intake proper nutritious food to deal with the daily activities. People also tend to overeat the next meal once they have skipped breakfast in an attempt to fill the energy void felt.

3. Regular eating habits keep the stomach working in perfect condition. Irregular meals allow the stomach to release digestive juices at wrong times thus increasing hunger pangs.

4. Water is essential for any person doing a workout as they tend to sweat more and need hydration. The more water you drink, the better. It is not necessary to follow the regime of intake of only eight glasses of water. You could take in more as required. A well-hydrated body has regular fat burning and body metabolic process.

5. Milk is a great source of calcium, protein, and fat. Skim milk is best to reduce fat intake. There are better options to milk as well like protein shakes and fruit juices. Do some research and select the right drink after or before your workout, choose the healthier alternative rather than the one that you just like.

6. Dieting unless coupled with a healthy exercise regime is imperfect. Whether weekly, daily or bi-weekly, including workout exercises in your life, will keep your abs flat and toned.

7. Cardiovascular exercises are necessary to tone and maintain six-pack abs. This workout is a favorite of sportsmen all over the world as it raises stamina and improves heart condition as well as an excellent way to lose fat. The time devoted to cardio workouts can vary starting from five minutes to 45 minutes per day. It is proven a fact that weight training combined with cardio workouts helps obtain a toned body.

8. If you are averse to spending time exercising within four walls, you can take your exercise outside. A nice morning walk or jog, an erect stance at a cocktail party, or impromptu workouts during your break time using a chair or the table as props can be beneficial, as well.

9. Add healthy fats to your diet; many people get scared by word fats, however; some fats are good for your health like fish oil, flaxseed oil, and extra virgin olive oil to name some. Try to incorporate them in your daily intake.

10. Lift Weights. People with lots of muscle can burn a lot more fat efficiently. For that reason Consequently, it is reasonable to assume that one should lift weights to build more muscle mass and get stronger. Being in a caloric deficit is the best 1-2 combo for fat loss known to man while lifting weights. If you do high rep, low rep, medium rep, the details do not matter. Just go out and lift some heavy things. You will be glad you did.

Do Fat Burning Workouts That Last Less Than 20 Mins

To gain shapely, and well-toned body demands attention. One needs to pay attention to the needs of the body, what it wants and what needs to be done to get it in great shape. People often look at reducing fat off their bodies by spending countless hours in the gym trying any workout that promises a great looking fit body. It is important to select the right workout and follow it without fail to reach your objective.

Before you start out your exercise routine, it is important to know two things. Fat burning starts from within and is dependent highly on the kind of diet you follow. Secondly shorter, intense exercises tend to burn off fat faster than the slower longer practices.

If you want to get ripped and are short on time, then many combinations of workout can be completed below half an hour and are just as effective. You will be able to see great results without having to spend every free minute of your time in your gym.

Take a look at some things you should know.

Advantage of using Compound Lifts Only

The very first point is that the compound lifts are an excellent way to shake off extra fat as quick as possible. These lifts use up maximum energy while performing; they stimulate a massive quantity of your muscle fibers as you exercise. Compound lifts boost your metabolism after you finish the workout. These also happen to be the best way to sustain your power levels while on the weight loss plan.

Superset Upper and Lower Body Workout Routines

It is important that every part or muscle of your body be involved in your workout. Choose a combination that focuses on moving you upper as well as lower body muscles alternatively. By designing the workout this way, one muscle group can have a rest as the other is functioning, and you shall be able to gain much benefit by rapidly moving all through the workout session. Doing so will make every part of your muscle group work harder, burning more fat, more efficiently in a shorter period.

Utilize Heavy Weights

One huge misconception among men doing workouts involving weights is that they assume lifting lighter weights repeatedly will help them burn fat and make them leaner faster. Not so. The reality is that lifting lighter weights will contribute to maintaining that lean muscle mass; if you want to build muscles with lighter weights, you would have to work until exhausted. It is important to keep the weight heavy to build muscle mass. One must always strive to be lifting the same quantity of weight before they started the muscle-building workout program.

The best 20 Minute Circuit Workout

The following is the best twenty-minute exercise circuit. Perform this thrice for each week and the results will speak for themselves. Repeat this exercise twice through.


Squats – eight reps

Bench Press – eight reps

1-minute rest


Deadlift – 8 reps

Bent Over Barbell Rows – eight reps

1-minute relaxation


Lunges – 10 reps

Dumbbell Shoulder Press – 10 reps

1-minute relaxation


Hanging Leg Raise – 15 reps

Plank Exercise – 30-60 second hold

1-minute rest

It is best to get a supporting diet while following this workout. Fat burning foods are an excellent source of protein which helps build muscles. Check with your doctor while selecting the right food and combine it with a fat burning complement. Soon you will be sporting a ripped body with great shape and strong muscles that people cannot take their eyes off.

Easy Tips For Muscle Building For Women

Muscle building for women needs more focus than men. Why? Because women have more difficulty building muscles than men. If you’re a woman and you want to build muscles, you have to pay more attention to your diet and workout for building muscles. Unlike men, women go through changes in their body during pregnancy and menopause. But with proper planning and preparation, muscle building for women can be successful. Here are some tips for women about building muscles:

Arrange a workout program that accords with your lifestyle. You don’t have to go to the gym to build muscles, especially if you have to or want to workout at home. You can use a spare room or space in your house as a home gym. Exercising in the pool is a workable option as well.

Your strength training exercises should be diverse. You need to work your body as a whole in order to build muscles, that’s why you have to do different kinds of exercises during you workout schedules in a week. Always note that you have to give your muscles a minimum of 48 hours of rest after you’ve worked them out. It’s during this rest period that your muscles are able to develop strength. While you’re not lifting on your rest days, your muscles grow stronger.

Exercise in the pool. Swimming is a great cardio exercise. It also makes your upper body stronger. Water exercises that are ideal with strength training are core workouts and ball training. You can even walk or run in the pool, and these are good examples of basic resistance training exercises. These exercises strengthen parts of your body that you tend to neglect when strength training.

Exercise for 3 to 5 times weekly. You can work out in a gym or set-up an exercise area in an available space or room in your house. You’ll need to use traditional weight tools such as barbells or dumbbells. These are workout equipments that’ll help you build muscles. For starters, you can workout in your home gym. Many people are coaxed into shifting into a total muscle building regimen from there.

Use heavy weights when you’re training in the gym. Don’t fret so much about looking bulky when you’re lifting heavy weights. It’s actually an easier way to build muscles. Consider these different approaches when you’re weight lifting:

  • Use a weight that you’ll be able to handle at 5 to 6 repetitions for every set. The weight you’ll be choosing depends on your strength as a beginner.
  • Stick to doing 3 main weight training workouts that you can perform regularly. These workouts should include dead lifts, bench presses and squats.
  • Do 5 to 6 repetitions of 3 sets and rest for 2 to 3 minutes after doing each set. Two to 3 minutes of rest will enable you to recuperate if you’re doing your exercises properly.

Don’t spend long hours working out in the gym. Your workout time at the gym should be set to a minimum. You don’t need to stay there for 2 hours doing long one repetition after the other. Although it increases your endurance, remember that muscle building for women requires short but hard exercises.

Why Do We Lose Muscle Mass As We Age

On average, by the time we reach the age 60 we lose about 30 percent of our muscle mass. These are the things most people take for granted because of age. The first thought is right, no one can stop aging, however, we can change most of the age – related issues that come along with it. Muscle loss is no different to other things that come along with aging.

Reasons for Losing Muscles!

There are several reasons for any health issues that come along with age and muscle loss isn’t the only one. Yes, our body slows down with age, for some sooner than others. Retirement means less activity, longer nights and shorter days. Some of our habits change and so does our lifestyle. That means there are things we don’t have to do any longer, at least not every day. These are things our body is reacting to and brings along changes and issues. In retirement, for most people one of the most enjoyments of life is doing less or as little as possible and the body will react to this. This is one way of losing muscle and putting on weight, there are many others such as diet, nutrition, exercise, activities etc.

The diet is the first thing to question, is it lacking some of the things the body needs to build muscle? Minerals, which is most common our body can miss minerals without noticing anything for some time. Vitamins and protein, we know protein builds muscle. But, wait a minute, don’t just rush of to the store for a protein shake, or some spirulina supplement which is worthless as a protein source.

Not only the Diet

Where does protein come from? It’s not only the diet or exercise, although an important part of it. At an older age the body produces less or is harder for the body to make protein. Not having enough protein, we lose muscle mass that could mean the hair gets brittle, the immune system becomes sluggish, the bones become weaker and brittle subject to fracture and breakage, as well sagging of the skin. That’s not all, lack of protein can bring on anxiety, depression, the sex drive suffers, these are just the major things that can happen. Yes, the diet like in many health issues has a lot to do with it. We assume that all the protein comes from the diet and what we eat, but that is not the only source of protein.

Proteins made by the body with the help of the right diet, so the body can make amino acids where the proteins come from. The other problem with age comes absorption or lack of it. It is not always the case that proteins made by the body from the diet used to build muscles. Because lack of absorption, protein can turn into excess glucose and not used only for muscles. The same can apply to any supplement pills you take; the absorption may only be a small percentage, and most is of no benefit. Unless a mixture of things you take together is right the body misses out.

For instance, the highest source of dietary protein is in whole eggs, do not remove the yolk like some trying to tell you, make sure to use whole – egg. Eggs have an AAU (Amino Acid Utilization) of 47 percent. As well as fish, meat, poultry, they all have an AAU content of about 32 percent. For the body to work at its best so it can produce enough protein to build muscles, the digestive enzymes must also function properly. If the digestive system works correctly the amino acids will go directly into the bloodstream. This than becomes the building block for hormones, enzymes, connecting tissues, bone and muscles. That’s why the digestive function is so important for absorption, as well the right combination of the things we take. Otherwise all the things you have taken including the right food, instead making protein any extra amino acids get turned into sugar, which is not the outcome you want.

Supplementation a must.

With age also comes rejection of absorption which is also a problem for the digestive system. This happens when certain minerals and vitamins are not available from a normal diet. A multi natural supplement should have all the ingredients to keep a normal immune system function, protect the body from oxidative damage, help the body to make folic acid that assists in normal blood formation and cell division.

A supplement designed to contain lipid – soluble elements, maximizing bioavailability of these nutrients for absorption. It should have a proprietary combination of vitamin E, B and omega – 3s (EPA and DHA) derived only from natural source, not synthetics. Nitric oxide: The molecule of life, nitro oxide is a gas with chemical formula N – O: One molecule of nitrogen bonds to one molecule of oxygen. Nitro oxide is something new, not many know about this special discovery from the mid-nineties. It is a natural medicine for your heart, blood vessels and in general for cardiovascular health and more.

These are the main ingredients to take: Morning; A delicious blend of super fruit’s juice (30 ml pouch.) Midday; Nitric Oxide in drops. Evening; Omega – 3 Capsules, to help build muscles. This will also improve absorption, as well the best possible benefits you can get from the right supplement. No others created better than this one.

How to Build Muscles Naturally

Tired of being the skinny one? Gaining muscles is the dream of every person. The heavier you lift, the more your strength and muscles will be. You might have heard a lot about it, right? Well this is true. Strength is the key. More the number of your lifts, more will be the muscles. They will begin to grow naturally without the aid of supplements. Some people do a lot of isolation exercises and take a lot of supplements but that rarely works. Natural builders do lots of squats, deadlift, rows. They challenge themselves by lifting heavy and thus it shows up on their body. You need dedication and some time to see the results. These are few tips which you can follow:

1. Develop strength:

As discussed earlier, strength development should be your ultimate aim. Focus on developing it by lifting heavy. It is not advised for beginners as heavy weights can cause you additional health issues. Increase your strength slowly with time. Challenge yourself by adding weights with normal exercises.

2. Increase frequency:

The more you train yourself, the faster your muscles will grow. Increase your strength training exercises. Do squats and lifts three to four times a week than one.

3. Be consistent:

The results will take time to finally show up on your body. Stay consistent. Don’t lose hope and keep working out. The hard work will indeed pay off. Even a slightest change in your muscle should encourage you to work more harder.

4. Watch out your diet:

Only exercise cannot yield you the benefits. You need to watch out your diet for maximal results. Don’t keep yourself starving, have a balanced diet with more amount of protein and less carbs. Check your pre and post workout diet. Consult your dietician and set up a diet plan.

5. Recover:

Your muscles need time to recover and grow bigger. You cannot develop muscles by working out hard daily. Give yourself some time for recovery.

6. Avoid steroids:

Don’t be in a haste to look good and start relying on steroids. Work out naturally, eat right and you will notice the results yourself. Stop idolizing celebrities because it will take time for you to be like them.

7. Do compound exercises:

Focus on such exercises which work on several muscles at a time. Do not skip squats and benches.

Having a perfect and well-built body is not a myth. It just takes some time and dedication from your side. Don’t give up on yourself in the process and keep working out smartly.

Common Mistakes in Powerlifting

Every powerlifter belongs to a particular division, the basis for this classification is based on the lifter’s level of experience, body weight, and age. Other subdivisions are “geared” and “raw” powerlifters, this shows whether the lifter is making use of a supportive gear or not during the competition.

Powerlifting competitions take the most part of the day. The competitors usually begin with the squat, progress to the bench press, and finally end with a deadlift. Competitors are given only 3 chances for each lift, making it a total of 9 lifts per day.

Mistakes cannot be ruled out in powerlifting especially if you are a beginner, you might find it difficult to avoid some mistakes that are common with powerlifting. However, mistakes are part of the learning process, and also it makes you a better powerlifter because as you advance in powerlifting, you will be able to avoid these mistakes. Even powerlifters that have broken world records at some point in their career made mistakes. The most important thing is to learn from it, and this helps to sharpen your skills. As you read further, you will see some of the common mistakes made by powerlifters.

Here are some of the common mistakes individuals make in powerlifting:

#1 Mistake: Biting more than you can chew

Powerlifting requires a lot of strength, energy, balanced diet, and sleep. Beginners are mostly fond of attempting to carry lift that is not meant for them, this is particularly common for a lift that is not categorized within their age group and weight. As a beginner, you don’t force things to happen with dedication and training, you would eventually progress to carrying more weights.

The consequences of carrying weight that is not meant for your division is having your muscles tear apart, or breaking your wrist. This can keep you out for a complete competitive period.

If you are a victim of such circumstance, give your body time to heal before you start training again. This could be a little frustrating but don’t allow it get into your head. Now you know your limits.

#2 Mistake: Stick to your style

Often times powerlifters tend to change their altitude in a heartbeat. Mostly this could be as a result of inferiority complex, that is seeing other lifters whom you think are better than you are carrying loads in a particular way. Then, you attempt to choose their style. This can cost you a lot. Stick to your style no matter what the pressure is!

#3 Mistake: Prioritize your activities

Always remember you are a mere mortal and not a superhuman. Preparing for lifting sessions without having your priority list may put you in grave danger. You have no idea at which session you could pick up an injury, showing off in front of your friends is not beneficial and it really does not matter if you participate or not for your future career.

Final verdict

The key to being a successful powerlifter is by training hard and smart, being consistent and getting expert advice from successful people in this regard is the key. Also, you need to sacrifice a lot of stuff such as keeping your social activities at the back burner. Definitely, you will overcome these mistakes as you make progress. Happy lifting.

5 Smart Workout Tips for Beginners

We requested our fitness experts to put together a compact list of do’s and don’ts for every beginner to follow. So for those of you who have taken that healthy decision to get off the couch and start exercising, we say, Bravo! You have taken the first step towards a healthier mind, body and spirit.

A number of questions, doubts will creep into your head… How long should I workout? Do I need to workout every day? So we have put together this basic list to set you on the right track. Just apply these basic do’s and don’ts in your workout regimen, and enjoy a great beginning to this new way of life.

1. Easy Does It

Most experts say that for beginners, it’s good to start with 2/3 days per week, and for at least 30 minutes per session. You can then gradually crank it up from there. Don’t start with a tough daily regimen – Easy Does It! Start with 30 minutes of cardio 2/3 times a week and strength training once a week. Continue this for two to three months until this regimen becomes an integral part of your daily routine.

2. Warm Up and Stretch

Always, always, warm up first. Take your body through basic movements that will loosen and stretch your muscles. This will ensure that your body performs at an optimum level and more important, you avoid injury issues.

3. Don’t Follow the Same Set of Exercises

This is a common mistake made by many beginners. Do not stick to the same set of exercises every day. Mix it up. Alternate between the 3 main types of exercise – aerobic, anaerobic and flexibility

Aerobic exercise is exercise which requires the use of oxygen to fuel the body for exercise demands. This form of exercise is traditionally thought of as cardiovascular exercise, such as running on a treadmill or cycling. Anaerobic exercise is a form of exercise that requires glucose for short intense workloads. Strength training and sprinting are forms of anaerobic exercise.

4. Weight Training

The great thing about basic bodyweight training for beginners is that, you can, as a beginner, train from anywhere – even from home. You can even start working out at home with just a basic exercise band. There are excellent YouTube videos with basic exercise band workouts. All you have to do is choose and follow one of the better rated videos.

Dumbbells are another great way of starting basic weight training. Compared to barbells, dumbbells look far less intimidating for beginners. Dumbbells also have an added stabilization challenge, and point out muscle imbalances pretty easily. for those who wish to start weight training with a little more intensity, barbells is certainly the way forward. If your goal is strength above all else, this is the option that we recommend. Barbells allow you to progress clearly and quickly, allowing you to add small increments of weight each week.

5. Give your body adequate recovery time

Take a break, periodically. No pain, no gain. So if you find your body hurting during the initial stages after you start working out, well, that’s a good sign – you are on the right track. But, don’t make the mistake of pushing yourself to the limit and not giving your body adequate time to heal and recover. Also avoid taking painkillers, as they only mask the pain. The best way forward is to let your body recover naturally

If you do not give your body time to heal and repair itself, your performance will go down and you will get into a vicious cycle where you never fully recover. And if you are sore after a workout, that’s good (unless it hurts too much). Do not run to take a painkiller, because that can mask pain and cause you to do real damage to your body. Let yourself recover naturally.

Protein Power – What Amount Is Ideal In Order To Maximise Muscle Gains

How much protein do I need each day to see results? How much protein is too much? And how many grams of protein can my body assimilate in each meal?

“The only way you’re going to build muscle is by eating enough complete protein every day. Just getting calories isn’t enough. If you don’t eat a high-protein meal within 60-90 minutes after training, you’re in essence wasting that time you spent taxing your muscles in the gym. Personally, I try to get at least 350-400 grams of protein per day in the off-season, at bodyweight of around 235 pounds.” – Jason Arntz, IFBB pro bodybuilder.

“One must stay with a high-protein, moderate-carbohydrate, low-fat diet. A good rule of thumb would be to get around 50% of your calories from protein, 40% from carbohydrate and 10% from fat. This will allow you to gain quality muscle while staying fairly lean.” – Chad Nicholls, a Professional Sports Nutritionist.

This is just a template; everyone’s genetic make-up and metabolism is different. You have to tailor these percentages to fit your specific needs. For example, if you put on fat easily, you may have to lower the carbohydrate intake; if you stay very lean, you may have to raise carbohydrate intake.

“The guidelines we generally use are 0.67-1 gram of protein per pound of body-weight per day. That amount doesn’t guarantee results; it guarantees that you’re meeting your protein requirement. The results are based on your genetics and your training programme.” – Kritin Reimers, Ph.D., R.D., is director of nutrition and health at Conagra Brands.

More than just how much protein, an important consideration is the quality of the protein in your foods. The higher-quality protein is found in animal sources like eggs, beef and milk. That recommendation above assumes two-thirds is from a high-quality protein. If you get a lot of your protein from breads and pastas, you’ll probably require more than 1 gram per pound each day.

To answer the second question, some believe that high-protein intake stresses the kidneys, makes the body lose calcium and dehydrates you. Let’s address each of those concerns. Frist, the kidney stress applies to people who have a history of kidney disease; for healthy people, it likely isn’t a problem. Second, increased protein intake does increase calcium excretion in urine, but the body adapts by increasing its absorption of calcium in your food. Third, there’s some obligatory urine loss, but most healthy athletes are going to drink enough fluids.

Keep in mind that focusing solely on one nutrient in a diet isn’t healthy. If you’re on an almost all-protein diet, you can bet you’re missing out on key nutrients. If you keep a balance between carbs, protein and fat, and don’t overeat as far as total calories go, your protein intake won’t be excessive.

To address the third question, I don’t buy the notion that your body can assimilate only so many protein grams per meal, whether it be 30 or whatever. That notion assumes it doesn’t matter if I weigh 300 pounds or 120 pounds, and it doesn’t matter if I just got up from watching TV. There’s no sacrifice basis for those limits.

What happens is this: your body has a pool of aminos it continually replenishes; as the proteins you take in are broken down, some will go to that pool while others may be used for energy. If you’re getting enough protein, the body will assimilate what it can and burn the rest for energy or store it as fat. Of course, not consuming all your protein in one shot makes sense; instead, split it up into 3-4 meals per day. This should happen normally unless you’re taking extreme measures not to do so.