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Posted on April 1, 2006 by Keith Lachance | Posted under Supplements
Muscle Protein - Five Things to Know
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The first nutritional information that you need to know to develop muscle protein is that you will need to increase your caloric intake by about 3500 calories in order to gain a pound of muscle. This increase should be spread evenly throughout the week. Next you will need to increase your protein intake to about 1 gram of protein per pound of body weight per day. This means if you weigh 200 pounds you will need to consume 200 grams of protein each day to support the development of your muscle mass. The second thing that you should know about muscle protein is that whey protein is more effective at supporting muscle synthesis then carbohydrates are. In the past it was thought that carbohydrates were just as effective at stimulating muscle synthesis, however, recent studies have shown that whey protein is much more effective in this process. The next thing that you should know about muscles is that over training will often produce more injuries than results. In order to reduce your susceptibility to injuries caused by over training you can use a whey protein supplement or a soy protein supplement. Both of these supplements are effective at preventing muscle breakdown and damage. The fourth thing that you should know about muscle is that it responds equally as well to plant protein as it does to animal protein. Because of this you can use hemp protein powder or soy protein powder to meet your protein needs during training if you are a vegetarian. If you are trying to lower your cholesterol or reduce the amount of fat in your diet soy protein may be a good option for you to select. This protein source has no cholesterol and it generally has no fat. It is also a good option for people with lactose sensitivities. The final thing that you should know about muscle is that muscle needs both times of activity and times of inactivity to develop properly. If you under-train your muscle you will not see the results that you want. However, if you over-train your muscles you can create a different set of problems including muscle damage and fatigue. To get the best results it is important to not only train effectively, but to also get an adequate amount of sleep. This is because your body does most of its repairs and building during the times when you are asleep. When you are developing your training plan make sure that you take into consideration all of the elements that will impact your results. First you will want to make sure that your nutrition is correct for your body type and activity level. Secondly you will want to make sure that you are training aggressively but not too aggressively. Finally you want to make sure that you are getting enough sleep. About The Author: Keith lachance is a professional writer about health and proteins. At his website, http://www.proteinlive.com he provides advise and information about different types of proteins and their benefits. If you need more information about protein visit the website. |
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