1. Need more protein. According to Professor Donald Lyman most people need additional protein. Daily dose of 56 grams is not always enough. Benefit from the adoption of more protein not only affects the muscles. Protein dulls hunger and can help prevent obesity, diabetes and heart disease.
According to Professor Mark Tarnopolski man needs 0.77 grams of protein per pound of body weight. So a 90-pound man should consume about 80 grams of protein per day. In case you are trying to lose weight, you must increase more the daily dose of protein. The less calories you consume, the more calories should come from protein.
2. The protein may be different. Many foods, including nuts and legumes can provide the necessary protein intake. The best sources of important ingredient, however, dairy products, eggs, meat and fish. It is possible to build complete protein from plant foods by combining legumes, nuts and grains in one meal or over the course of one day. If one accepts only vegetable proteins, it must increase the quantity of at least 20%.
3. Protein intake throughout the day. At any time, even when your body is at rest, it continues to synthesize the protein. Consuming at least 30 grams of the ingredient causes a burst of synthesis that lasts about 3 hours. It is important, however, at what time of the day taking the most protein. If it is evening, you should allocate consumption throughout the day, otherwise you leave very little time to nourish the muscles. People who start their day with a protein breakfast, take 200 calories less during the remainder of the day.
4. Workouts required fuel. Everyone who trains knows that you need to take protein to nourish muscle recovery. Experts recommend dividing the daily dose into two - the first 30 minutes before a workout, and the second - 30 minutes after her. Proteins are very important when lifting weights, because if they are missing, the exercise has almost the opposite effect.
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