What Channel Is The Grizzly Football Game On Today How Much Protein Do You Need to Build Muscle?

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How Much Protein Do You Need to Build Muscle?

How much protein do you need to build muscle? I think for the last 100 years there has been a dispute about this. In fact, since a man (or woman) first lifted a stone, the bench crushed it and made it the size of a monster, of all muscles; there was a clash between the “eat until you’re full of protein” group and the “you don’t need empty protein to build muscle; look at the carb camp” group.

When I first started pumping iron, these two camps were best represented by Bill Pearl, who said “you don’t need a lot of protein,” and Vince Gironda, who advocated serious protein consumption. After some things that Vince suggested; I used to eat nothing but steak and eggs for breakfast during football season and I would carbo with a ton of spaghetti on game day. Seems crazy now.

I guess I’ve been following the high protein idea my whole life. When I was working hard, I was averaging about a gram of protein per pound of body weight. I eat about 180 to 220 grams of protein a day. Those periods when I wasn’t working out as much, I was still consuming about 100 grams a day. Did it work for me? Is it the high protein that helped me put on about 210 pounds of good muscle a few years (or eight) ago? Maybe or maybe not; I couldn’t say for sure because I didn’t have a standard to pass.

So how much protein is enough protein? This question is very similar to another question that asks, “How long should a man’s legs be?” The answer might be: “as long as it takes to reach the ground”. You need a lot of protein to build muscle.

The Mayo Clinic recommends that protein intake be about 10% to 35% of a 2,000 calorie diet. This amount translates into a range of 50 to 175 grams of protein. This is a big circle and not much help. Even among the experts, there are some question marks, or at least I would comment that such a wide range is given.

And no wonder, after all; You can’t underestimate the importance of protein for everyday life while building muscle. Protein is essential for human life. Your skin, bones, muscles, and organ tissues contain protein. Protein is also found in your blood, hormones and enzymes.

You need protein. Again the question arises, how much money do you need? Your body takes ingested protein and breaks it down into its amino acid components for use. The body cannot store unused protein. Any unneeded amino acids are stripped of their nitrogen and stored as fat (or used as energy). Nitrogenous elements are processed as waste by your kidneys and liver. Not being an expert or guru here, you can check all of this out, but I think I’m in the game of football.

So, if you only need 100 grams, but eat 180 grams, understand that the balance of 80 grams is either fat around the intestine or is crooked. In any case, excess amounts cause undue stress on the body. Protein is not a good source of energy unless you are a big cat roaming the plains of the Serengeti. Therefore, there is no incentive to eat more protein than you need. Instead, you punish your body by consuming more than it needs.

But realize that after thousands and thousands of years, there is still no scientific basis that high protein intake is better for building muscle. There is no scientific evidence for thinking that one gram of protein is needed for every pound of body weight. There is no one that I know of.

Nothing but what seems healthy. If by all accounts, your average bear needs between 45 and 70 grams of protein (male and female respectively); So doesn’t that mean your muscles need more to build a grizzly bear? The red flag is that many of the supplement companies out there use this kind of argument to push a lot of expensive protein powders.

As for what I’m proposing, I’ll do it. I’m almost 49, I just don’t have the energy or desire to be another gym rat. But that doesn’t mean I’m not interested in working out or being healthy. On the contrary, with two little girls, I have great motivation for a long life; long enough to see my girls finally have little girls of their own.

I eat a balanced diet with lots of vegetables and fruits. And I drink about 10 to 15 glasses of water a day. As a true carnivore, I probably get my daily 75g easily. But since I exercise about 45 minutes every day, now I drink about two glasses of milk every day. And I probably consume about 12 eggs a week. All of this probably increases my protein intake to an average of 110 grams per day, which I think works for me.

But this is all an inexact science. How do I know it will work for me? Well, less than that; I get hungry and angry. Vince Gironda used to say that protein takes away hunger pangs and makes you feel full. I will buy it. I know that if I drink less water, I feel dehydrated. Any less protein and I feel cranky. Is this really a real reason to eat my 100 to 110 grams of protein, no, but it’s my body’s way of listening.

And that’s ultimately the key to this, I think. You have to listen to your body. Your body will tell you if you are not consuming enough complex carbohydrates. Your body will tell you if you’re eating too much protein (a lump will be a sign).

If nothing else, start with your basic protein needs of 75 grams and add 50%; then evaluate how you respond. What are your workouts like? What is your energy level and how quickly do you recover? Based on these observations, either reduce or add a little more. I’m talking about the 3 circles and how you should move them around; well, here’s the thing.

Finally, I no longer recommend buying tons of protein powder. Instead, I think you might as well drink more milk (or soy) and eat a few more eggs a day. These are a quality source of protein and pennies on the dollar compared to today’s protein powders. A quart of milk and 3 eggs adds about 56 grams of protein to your diet. Do you need more?

Also, if you eat three balanced meals a day with about a quarter pound of meat as part of that meal; You will probably consume about 28 to 30 grams in this sitting. This will give you 80 to 90 grams per day. Now add milk and egg; which puts you in the 150 gram range. And guess what, you didn’t have to buy a high-quality, high-quality whey concentrate and protein powder.

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