How Much Protein To Build Muscle


Protein is one of the essential nutrients needed by the body to form conductive and cell membranes and cells of muscle tissue. The proteins are composed of twenty amino acids varied within different sequences, and objects that can make most of the amino acids but only eight acids must be obtained by the body through food.



Protein is one of the most important major elements that need to be consumed after exercise because the exercises stimulate bio-building protein effectively and lead to muscle protein breaks tremendously.


The increased construction proteolytic rate in skeletal muscle during the next first thirty minutes of training, and in the case of a workout during fasting or when eating a small amount of protein, the muscles do not acquire only a very limited protein as much because Alhedmah operations protein accompanied by a gradual increase in construction has operations It takes up to 24 hours after exercise.

The different needs of athletes protein from one person to another, but the acceptable rate for people who practice sports medium density should range from 2/1 to 7/1 g / kg of body weight. It is natural that muscle inflation occurs at the end of this rate (1.2 g / kg per day), but the muscle mass of many athletes in the State of Qatar is lower than in their counterparts in Europe, Africa and America, and thus can achieve benefit by eating the amount of 1.5 1.2 g / kg of protein per day.

Is determined by the amount of protein that must be addressed immediately after exercise, according to a dose response building protein, and is recommended to eat the amount of 15-20 g immediately upon completion of the exercises, and where he did not notice a clear increase in the construction rates of muscle protein intake when greater than 20 g quantity. The protein source should normally contain 6-9 grams of complex chain amino acids (BCAA) to increase bio-building protein.

Moreover, it seemed clear that getting a combination of protein and carbohydrate after exercise helps improve the healing process at the Sporting faster. The increasingly vital demolition and construction rates of protein during exercise, so the total net balance of protein may continue at a negative rate for up to 3 hours after exercise in the absence of any food consumption. Numerous studies have shown that carbohydrates and protein consumed during the proportion of 30 minutes of exercise help improve glycogen storage and balance of protein, and all this helps to improve the performance of athletes in the future. The available protein and carbohydrate mixture in dairy drinks or a mixture of ready-to-protein (check) protein.

And has the protein available in dietary supplements sports is widely accepted among athletes, to the extent that some athletes sponsorship deals with a slap on the wrist working in the field of dietary supplements and sports drinks companies. Characterized by dietary supplements sports as comfortable and easy to use as well as they provide the athletes a lot of times they spend in preparing meals using “real foods”. There is ample evidence to show the effectiveness of protein, carbohydrates, creatine supplements, energy and ability to improve the body and muscle composition. Many athletes believe that dietary supplements are the only way to get the nutrients desired, this despite the possibility of contamination of these supplements and the emergence of positive results for drug tests in accordance with the laws of the World Anti-Doping Agency.

Despite this, the flavored milk low-fat contain nutrients similar to the protein and hospitalization supplements, and is a good choice alternative, Milk contains about 87% of water, and 9.6% of carbohydrates, 1.5% fat, 3.6% of protein (about 82% of caseins and 18% of serum proteins), as well as other advantages provided by such as the safety of use and good taste, cheap cost and easy to get. Other considerations to be athletes identified excessive intake of calories, there are a large number of athletes they believe that these products are just dietary supplements are not a substitute for any of the daily energy elements that must be obtained. It must be aware that the excessive intake of these supplements are detrimental to athletes, especially those who were suffering from previous problems in the body’s weight.

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