Friends, today we will please you with the next issue of theoretical material about bodybuilding. Namely, we will analyze how much protein should be consumed per day for maximum effective growth muscle mass. So let's go.

What is protein?

Protein (from English - protein) is an organic substance that consists of a set of amino acids. Amino acids are organic compounds composed primarily of acids. There are several hundred of them, but only a couple of dozen are actively used to build the cells of all life on planet earth. Other types of amino acids are very rare and only in certain organisms.

It should be noted here that all proteins are made up of the same amino acids, but the difference is that the order and quantity of each amino acid in a cell is different. This is also called the amino acid profile.

For example, in humans, protein structures for a whole third (30-35%) consist of only 3 amino acids - leucine, isoleucine and valine. They are also called essential BCAAs. (branched chain amino acids - amino acids with branched side chains), because the body cannot synthesize them on its own from other amino acids.

This was the introduction. Now let's move on to the recommendations for the amount of protein per day.

Is high protein intake justified?

I think many people have heard the standard figures in the region of 2 grams of protein per 1 kilogram of body weight, and some sources even indicate 3 or all 4 grams per kilogram of body weight. But really high doses of protein are simply not needed in natural bodybuilding (on our website, the main recommendations are aimed specifically at natural training). Moreover, at high doses (from 3g or more), the protein has a toxic effect on the body, especially on the kidneys.

If people using anabolic steroids can use an increased amount of protein in some periods with intensive weight gain, and this will be fully justified. Then in natural training it does not make sense, because. athletes simply do not have sharp jumps in mass gain and cannot be at all. A natural athlete gains mass steadily slowly, without sharp fluctuations. So here Need food stability.

Well, we figured out the fact that you do not need to consume an increased amount of protein. But is it possible to give specific recommendations on the quantity? Yes, it is quite possible!

Let's try to calculate how much protein we need for muscle growth. Of course, I do not pretend to have a scientific justification for my calculations, and this should not be taken as the ultimate truth, but quite interesting conclusions can be drawn.

So, it has been scientifically studied that for the normal functioning of the human body, you need to consume 0.7-0.9g of protein per kilogram of weight per day. Let's take this as a starting point. Now we need to add to this the amount that is still required for the growth of our muscles. Let's try to calculate it.

The body of an adult is approximately 70-75% water. True, it should be noted here that with age, the amount of water decreases. At birth, a person has more than 80% water, and in old age it reaches 60%.

Human muscles are about 80% water. Therefore, to build 1kg of muscle, we need about 200g of protein, but with a very good amino acid profile. Because number of three main essential amino acids in food is clearly not the same as in the human body (you won't find animal protein that is 1/3 of the essential amino acids). Therefore, the amount of protein can be increased - up to 300g.

Plus, it must be added that the digestibility of protein in people is different - someone is better, and someone is worse. Let's take an average of 75-85%, and the amount of protein for 1 kg of muscle growth increases to about 350gr.

Now let's think, in how many days can a natural athlete add 1kg of pure muscle? Here it is simply impossible to give even an approximate answer ... But you can argue like this - what is the most famous (to me or someone else) How many muscles did a person gain, say, in a month? Personally, I know people who managed to gain 5-6 kg per month. Of these, there were probably 4 kilograms of pure muscle.

BUT this is either after a long rest and detraining, or for beginners who have just come to the gym, whose body has not yet adapted to the load. Natural athletes who have been doing the right thing for a year or more will most likely not have such gains in mass (more precisely, muscles). At least, I have not met such people.

Okay, we'll even take the highest possible (I would even say unrealistic) results in 4kg of pure muscle per month. And in addition, we get just the same calculated 350g of protein per week for 1kg of muscle. We divide by 7 days and we get 50g per day.

That is, if a person weighs 80kg and for basic life support, he needs to eat about 70g of protein per day, then you need to add to this diet 50gr, and it turns out 120gr protein per day.

And this is just 1.5g per kilogram weight! And this is on condition that he will gain weight at a crazy pace and taking into account the poor amino acid profile of the food and the incomplete digestibility of protein !! That is, even at the same time, 2 grams is not even close!

Therefore, eating more than 2 grams of protein is simply unwise. (you will essentially be translating products), firstly. And secondly, you create an unnecessary increased load on the body.

Thus, we can conclude the following: for a natural athlete, it will be more than enough to use 1.5-1.7gr protein for every kilogram of your weight, and this is still with a fairly large margin.

By the way, here is an interesting video on this topic, we advise you to watch it:

This article comes to an end. And now you know exactly what protein is, what it is for and how much it needs to be consumed per day for effective muscle growth!

P.S. if you have any questions or just want to ask us something - please ask questions in the comments, or you can use the form feedback- To do this, go to the "Contacts" section.

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For people involved active species sports, the problem of protein consumption is more acute than anyone else. This is not surprising, because your health and how you look depends on the amount of protein consumed.

- the question is actually not new, but few people understand what's what. Basically, athletes, when calculating the amount of protein per kg of weight, adhere to the classical formula:

2 grams of protein per 1 kg of your body weight.

So, an athlete weighing 80 kg should take approximately 160 grams of protein per day. And an athlete of 100 kg should take the amount of protein equal to 200 grams, respectively.

You ask - well, what's wrong with this calculation grams of protein per kg of body weight? And this is actually the right question to ask. Let's take a look at what the problem is here.

Well, first of all, it’s worth reminding everyone that the thesis about amount of protein per kg of body weight first voiced by Arnold Schwarzenegger after his first victory at the Mr. Olympia tournament back in 1970. Before that, no one talked about counting calories or grams of protein per kg of weight. But let's think for a moment about what everyone believed...

1. Arnold had no medical education
2. At that time there were no advanced sports supplements
3. Most of the athletes sat on tough and dirty chemistry, when using which they don’t give a damn about the amount of protein per kg of weight.
4. There were also no medical studies, the data of which Arnold operated on.

We are big fans of Arnold and his achievements, there is no dispute, but there are many questions regarding the correctness of the doctrine of counting the amount of protein.

In a matter of counting amount of protein per kg of body weight there are several currents based on certain facts and conjectures:

1. Eating 2 grams of protein for every kg of your weight
2. Eating 20 grams of protein per meal
3. Protein intake according to physical activity, 200-400 grams per day
4. Eating a certain amount of protein while blocking catabolism

As we have already mentioned, the calculation of 2 g / 1 kg of weight is, in principle, an invented formula not based on a single more or less serious study. It's up to you to believe it or not.

Calculation grams of protein consumed per kg of body weight depending on the load is the case, but also not confirmed by any tests or statistics. Only athletes, not scientists, talk about such a protein digestibility scheme.

The only thing that has been experimentally verified is the intake of 20 grams of protein per meal. It is 20 grams of protein, no more and no less, that our stomach can absorb in one meal. It is very easy to check this statement by examining the stomach during a meal and experimentally increasing grams of protein. If you excessively increase the protein in the diet, then it will simply rot in the stomach, causing gas and flatulence. This fact is established scientifically!!!

What happens after all of the above? But it turns out that the postulate to eat fractionally, approximately 5 times a day is correct, and the maximum that you can achieve is 100 grams of protein per day. Eaten above the norm will simply rot and there will be no sense from it at all.

The thing is that bodybuilding has long gone beyond just amateur sports and became a mega profitable branch of the sport. Manufacturers sports nutrition will spend a lot of money on articles and reviews of systems for maximizing protein intake per kg of your body weight. It's their money, sell you their pseudo protein products!!!

Let us remind you that an excess of protein in the body not only causes rotting in the stomach, but also a colossal load on the kidneys, since it is the kidneys that filter and remove protein breakdown products. Plus, an excess of protein changes the enzymatic composition of the stomach, and stimulates the central nervous system, irritating it.

It is calculated depending on the quality and quantity of the consumed products. The average value and starting point is 20 grams per dose.

There are several points on how you can outsmart your body a little. Think about BCAA amino acids, the use of which leads to the formation of protein molecules. Taking a small amount of amino acids will add to your body the necessary building materials for muscles.

In a matter of counting amount of protein per kg of body weight Another component of any growth is usually forgotten - catabolism. The higher the level of catabolism, the naturally more protein you need to cover muscle microtrauma. By using supplements that block catabolism and reduce blood levels of cortisol, you will reduce your body's need for protein.

Remember once and for all that there are still no studies regarding counting. amount of protein per kg of body weight and the amount of protein needed by bodybuilders per day. 20 grams per dose is all you need to remember. If you want to increase the amount of protein per kg of body weight, use BCAA amino acids and cortisol blockers. And for God's sake, don't look at professional bodybuilders - these guys are sitting on such chemistry that you never dreamed of, but they eat like in a pharmacy.

The reality is that 20 grams per dose is an axiom. So far there is no evidence that human body able to learn more.

Master of all site and fitness trainer | more >>

Genus. 1984 Trained since 1999. Trained since 2007. CCM in powerlifting. Champion of Russia and the South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1 rank by weightlifting. 2-time winner of the championship of the Krasnodar Territory in t / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.

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The date: 2015-10-31 Views: 30 562 Grade: 4.9 I must say right away that by protein in this article I mean protein in general (as a whole), and not just protein, as sports supplement, or not only the protein that is in ordinary food. So, everyone answers this question differently: 1 gram per 1 kg of body weight, 2 grams, 3 grams and even 4 grams! A bunch of studies have been done, and they all also showed different results. But the difference of 1 and 4 grams is a fucking difference! In this article, I will not provide any research. All figures are purely my coaching experience, which I have accumulated over 9 years of observation and training of my wards. I also want to say at the beginning that many of these experiments were sponsored by sports nutrition manufacturers. And it is beneficial for them to get more protein. After all, this will encourage you to buy more protein. Are you savvy? Well, now to the point.

Weight loss and mass gain

My experience tells me that for and for you need to consume the same amount of protein. In the first case, we need protein to save muscles from decay, and in the second, to increase muscle volume. But the smart reader will ask: right, you need less protein to maintain muscle than to grow it? Yes it is. But we must not forget that when burning fat, you need to cut the amount of carbohydrates and fats. And then what is left to collect? That's right, just proteins. Yes, and fat burning workouts are much more intense. This means that the process of muscle destruction will also proceed more intensively. So it turns out that that's what it comes out to.

Men and women

Women need less protein per 1 kg of body weight than men. First, they have less testosterone. And this means that the process of muscle recruitment is much slower than in men. And they have less muscle mass in relation to body weight. On average, athletically built men have % of muscles - 50% -55% of body weight. And for women - 40% -45%. Less muscle means less protein needed. All this leads to the fact that women (with other equal conditions) need about 25% - 30% less protein than men. Many authors, when they talk about the amount of protein, for some reason do not separate men and women.

And now the numbers!

For fat burning or mass gain you need:

• Men 1.5 - 2 grams of protein per 1 kg of body weight.
• Women 1.5 g of protein per 1 kg of body weight.

To keep in shape:

• Men 1 - 1.5 grams of protein per 1 kg of body weight.
• For women, 1 gram of protein per 1 kg of body weight.

As you can see, no 3-4 grams, as some gurus say and some experiments show. Let me remind you once again that all these grams are the amount of protein in general: regular food + protein (if you take it). You can also say that for teenagers and people under 18 - 19 years old, you need to adhere to the upper limits of the norm. Guys 2 gr, and girls 1.5 gr. Since in addition there is an increase in the body as a whole.

How much protein can be digested at a time?

It is widely believed that only 30 grams can be digested at a time. Complete nonsense. There is no counter in the body that counts these 30 grams. Remember, the body will absorb exactly as much protein at a time as it needs this protein at that very moment. It can be 20, 30, 40 and even 100 grams. Of course, you can never know how much protein your body needs right now. Therefore, simply divide your daily protein requirement into 4-5 meals per day. So the risk of missing and drinking excess protein is minimized. Let's say if you weigh 100 kg and take 200 grams of protein per day, then divide this 200 by 4-5. And it will turn out 40 - 50 grams at a time. In general, I suspect that information about 30 grams at a time was deliberately distributed by sports nutrition manufacturers so that you drink protein more often. It's a conspiracy theory! We are being watched!)) Well, or so they decided on the basis of 1 - 2 experiments, in which there were large errors or a highly specialized selection of people.

And in what cases can you need more than 2 grams?

If you are not a professional bodybuilder, then there is absolutely no reason for you to take more than 2 grams per 1 kg of weight. If you're on 2 grams and you're still not gaining muscle mass, then it's not about protein. As my experience shows, meat grows well in most cases and at 1.5 g (for men) per 1 kg of weight. Well, 2 grams is an ideal and more than sufficient condition. Therefore, my personal opinion is that taking more than 2 grams of protein will not give you a greater effect.

conclusions

1. As you can see, it is not at all necessary to consume such a large amount of protein as the fitness industry is trying to impose on us. For an ordinary citizen, a maximum of 2 grams is enough, and for a citizen - 1.5 grams per day per 1 kg of body weight. 2. In the case of professional bodybuilders who take up to 4 grams, one should not forget that their muscle mass is 70% - 75% of body weight. And the use of pharmacology greatly accelerates the metabolism, so that protein breakdown occurs at a much higher rate. 3. Well, remember that all the numbers that I gave in this article are the result of my personal long-term observations. Which, in part, were in many ways similar to mini-experiments. I can, of course, be wrong, but for me, practical experience is much more important than experimental data. After all, what is this data worth if in practice everything is different? Good luck!

Expert opinion

Slepchenko Dmitry- Coach, CCM in powerlifting, CCM in kettlebell lifting

Very informative article, clear, concise and all in its own way. Protein does play a very important role in both weight gain and weight loss. Only the difference is in the percentage of BJU of the entire diet. If you go into details, then the body spends more energy on the absorption of protein than it receives. This is where the extra calories come from. Therefore, when losing weight, the amount of protein should be increased. But this is not about a cardinal increase, but only by 0.5-1 grams per 1 kg of weight, and the amount of carbohydrates should be reduced. And when gaining weight, nevertheless, carbohydrates play an important role and they should be in excess, but while maintaining the protein norm. And yet, where did this norm of 30 grams of protein per meal come from? The fact is that studies conducted by scientists in this area have shown that in an athlete weighing 80 kg, the body assimilates and produces these same 30 grams of protein within 2 hours. Food passes all the way through the intestines in 4 hours, hence the conclusion suggests itself that a serving of protein per meal should also take into account the athlete's own weight. For example: if a bikini girl weighing 45 kg eats 40 grams of protein at one meal, then where will the bulk of this protein go? And if a bodybuilder weighing 120 kg consumes 30 grams, then this will obviously not be enough for him. In conclusion. Always listen to your body and observe yourself to see when something is missing.

Every dieter has probably wondered at least once how many grams of protein do you need per day to lose weight? To effectively get rid of excess weight It is important to know how to calculate your daily protein requirement.

The answer may seem complicated, since the store has enough dietary products with added protein. Many people assume that eating large amounts of protein is beneficial. But such a statement is not always true. Below you will find tips on how much protein to consume per day when losing weight, getting rid of extra pounds of fat, as well as how much protein you need per day to achieve your fitness and bodybuilding goals.

How much protein do you need for weight loss

Before you become a fan of protein supplements and high protein diet snack bars, you need to know your recommended protein intake.

Nutrition guides say that a healthy adult should eat 10-35% of their calories from protein.

So is the more protein the better? Eating any nutrient in excessive amounts will not bring benefits, especially if a person is trying to lose weight.

Some scientists believe that consuming a lot of protein foods during the diet will help to significantly reduce weight. But there is another opinion, according to which the protein level should be maintained in the recommended amounts.

Three recent studies found that those who consumed 25-30% of their calories from healthy "lean" protein lost more fat and significantly increased their calorie burn.

In one study on overweight and obesity in women, researchers assessed the condition of people who consume high proteins (30%), as well as those who eat a dairy diet with low proteins (15%). The high-protein diet group lost weight and gained lean muscle mass faster than those on the low-protein diet. The second group lost extra pounds, but they also lost muscle mass.

The authors of the study suggest that this loss of muscle mass may affect the further condition and cause the effect of the plateau in weight loss (unreasonable cessation of weight loss), which affects many dieters. Lean muscle mass burns more calories than adipose tissue even if the body is at rest. When people on a low protein diet begin to lose muscle mass, they lose the ability to burn more calories throughout the day. On the other hand, the improved composition of the body tissues of people who take a large amount of protein helps them burn more calories in a short period.

It should be remembered that if you eat more calories, no matter which ones, the weight will increase. Although some studies show that gaining weight with healthy proteins is better than with fats or carbohydrates. But if the main goal is to get rid of extra pounds, you should consume a certain number of calories. This is the path to success.

Daily protein intake for those who exercise

If exercise is part of a weight loss plan, protein should be included in the diet. The need for athletes is much higher than for people who simply follow a diet. Those who combine diet and exercise can stick to the 10-35% recommendation and continue to consume as much protein as possible. Or you can calculate your protein requirements using a formula.

The average person on a diet needs 0.8-1 gram of protein per kg of body weight. People who work hard exercise, experts recommend consuming 1.2-1.7 g of protein per 1 kg of body weight. We are talking about those who usually work out more than 10-12 hours a week.

Should You Take Supplements?

Many protein supplements are expensive, and some contain sugar and other unwanted ingredients. Why waste money and consume extra calories? Most likely, in the process of getting rid of extra pounds, it is better to do without protein supplements.

If you include healthy foods containing proteins in your diet, this will be enough to meet the needs of the body. Many foods that are present in almost every kitchen can make up for the lack of protein. For example, ? Just one large egg contains about 5 g of protein. Egg white contains 4 g of protein. If you combine one large egg with several egg whites, you can make a diet snack and consume 15 g or more of protein, without additional fat.

At lunchtime, you can include a piece of lean chicken meat. The amount of protein in chicken breast depends on the portion size. But one 115g serving usually contains 26g of protein.

There are other reasons to avoid supplements and include protein foods in your diet. Protein foods are also rich in vitamins and minerals, which are extremely beneficial. important elements. Lean meats, dairy products, and seafood contain iron, calcium, niacin, and thiamine.

Today we will talk about HOW MUCH PROTEIN IS NECESSARY FOR MUSCLE GROWTH. And both during the day, and for a one-time reception. And in the next issue, we will take apart the topic WHAT PROTEIN IS NECESSARY FOR MUSCLE GROWTH. Topics are very important because they are closely related to your economic opportunities. After all, it is no secret that everyone is different: someone can afford more, someone less than the other. Therefore, questions of quantity and questions of the source of protein are very important. Today we start with QUANTITY.

HOW MUCH PROTEIN DO YOU NEED PER DAY

At first glance, this seems like a very simple question. You have probably heard a million times that in order to find out this amount, it is enough to multiply your weight in kilograms by 2 (i.e. the athlete’s need = 2 gr. protein per kilogram its weight). This is so often written about in magazines that most bodybuilders have come to believe it unconditionally. Moreover, often in these same magazines they write that 2 grams per kg of weight is too little if you are a really cool bodybuilder or too avid chemist. The explanation is always simple - bodybuilders have increased protein needs, which is why you need to use a minimum of 2 grams. per kg of weight.

But about the daily need for protein, everything is not as simple and unambiguous as it seems. For example, official medical standards are completely different. The World Health Organization recommends 0.75 g of protein per CG, and Rospotrebnadzor of the Russian Federation recommends from 60 to 120 grams per day for adult men. Moreover, in the case of an increase in the dose to 3 g per kg, doctors threaten health problems (overloading the liver, kidneys and other body systems).

But let’s say it’s most likely a lie with harm to health, because hundreds of thousands of bodybuilders around the world consume an increased dose of protein of 300-500 g / day and for some reason don’t die like flies. And their liver does not fall off despite the fact that many also use steroids. In other words, there is most likely no significant harm to health. But is there any benefit from such a large amount of protein? This is important to understand, because protein supplements, and just high-quality protein nutrition, are the most expensive in the food basket. Is all this worth the money we spend on such large amounts of protein?

Online calculator for calculating the daily protein requirement for mass gain:

Let's think a little abstractly at the amateur level. So how much protein is in our muscles? Average 12-20 gr. per 100 g of weight. In other words only 20% of our muscles are made up of protein. Everything else is predominantly WATER + FAT + minimal dry residue.

Why did I write this? And besides, to build new meat (for example, an extra centimeter on your biceps), formally you don’t need so much protein: only 200 grams for a whole kilogram of muscle. And not in a day, but in general! Those. this is the total amount ... Let's say you eat only 1 gram of protein per day (not per kilogram of weight, but in general for the whole body ... that is, consider that there is no protein in the diet), then in a year you will get 365 grams of protein. Accordingly, we multiply this amount by 5 (20% X5 \u003d 100%) and get 1825 gr. Those. Total 1 gram of protein per day is enough for a set of meat in the amount of 1.5-2 kg per year. Accordingly, if you eat at least 10 GRAMS of protein per day (in general, and not for every kg), then this is theoretically enough for an increase of 18 kg of meat per year. well and 100 GRAMS = 180 KG of muscle per year!

Of course it's a philosophy. And children's. Of course, this amount will not be enough for the growth of even one KG of muscles, because we do not take into account the rest of our body's protein needs(all organs and almost all processes in our body, not just the growth of your muscles, require protein). Therefore, 1 g or even 10 g of protein per day will be too little not only for muscle growth, but even for normal life. This will instantly raise the level of bad cholesterol and lower the level of good cholesterol to a minimum. because when there is not enough protein, the body will start saving on the production of good containers (good cholesterol), and will begin to produce larger containers from less protein (bad cholesterol), which will clog blood vessels. Actually, this is exactly what scientists observed in all prisoners of concentration camps. Conclusion: protein is important for many systems and organs of our body, so its amount should be significantly higher than 1-10 g per kg of body weight.

However, this "baby" calculation is not as funny as it might seem at first glance, because it shows the REAL need for protein for muscle growth when all other needs of the body are satisfied.

What is the need of an ordinary organism (not an athlete) for protein, we know. Not exactly, of course, but most medical organizations in the world claim that the average person needs only 1 GR/kg of body weight every day. Some say a little more, some a little less. Someone may have a more difficult job and lifestyle, someone may have an easier one. Someone has a younger body, someone has an older body, and so on. But on average, they recommend about 1 Gy of protein for every kg of body weight per day! Obviously, this is the starting point to which we must add what is required additionally for our muscles, if we are building muscle ... Is it logical? Logically!

And here our “childish calculations” about how much protein is needed to build 1.5-2 kg of new muscles are very relevant. It turns out that not much at all. Just 10 extra grams of protein per day (total, not per kg) gives you the surplus you need to build 1-2 kg of muscle per month. Let me remind you that + 1 g / day \u003d 365 g of protein / year \u003d 1825 g. meat / year. Accordingly, 10 extra grams of protein every day gives you the amount you need to build 18 kg of meat per year or 1.5 kg per month!

Let's crunch the numbers ... So, let's say human weight 80 kg. If he is a bodybuilder, then he is recommended to consume 2 grams per kg, i.e. 160 gr. protein per day(80x2=160). If he is NOT a BODYBUILDER, then most often he is recommended only 1 g for each kg, i.e. 80 gr. squirrel per day ... The difference in protein intake between a bodybuilder and an ordinary person is TWICE! In our example, a person must eat an additional 80 grams of protein if they want to build muscle. But we then considered that, purely mathematically, an addition to the main amount of only 10 grams of protein daily is sufficient to build 1.5 kg of muscle per month. Agree that 10 gr. protein is not 80 gr. squirrel. The first will cost significantly less than the second.

Good. It is quite possible that iron training creates some kind of additional protein requirement not only for building new muscles, but for all other body systems. But you didn't have two hearts or three livers, you didn't turn into a being from another galaxy after you started training. Therefore, these additional needs cannot be fundamentally different compared to the usual needs of systems and organs. Personally, I can admit that they will increase by a maximum of 1.5 times, due to the possible acceleration of metabolism after training. Well, what do we get? We need to add three things:

• BASIC need in the protein of the body (systems and organs) = 1 g / kg (per day)
• STRUCTURAL need for NEW MUSCLES of a person = 10 gr / body (per day)
• ADDITIONAL need body due to new muscles and training (base X 1.5)

Well, what do we get? And we get approximately 1.6 GR OF PROTEIN / KG of body weight per day!!! Most likely, this amount of protein is more than enough in terms of physiology to grow your muscles in the amount of a couple of kilos per month. Okay, let's say you're a fanatical bodybuilder who can build 3-5kg of muscle per month, then you can raise the bar to the usual 2g PROTEIN/kg of bodyweight and that's more than enough in terms of your body's needs.

But wait. Why, then, rarely can anyone grow by 1.5 grams. protein, and those who eat 2 or even 3 grams for every kilogram cope with muscle growth as a rule better?

And this is where the fun begins, my friends. The whole point is that PROTEIN IS DIGESTED WITH DIFFERENT EFFICIENCY. In one person, 100% of the protein is absorbed, while in the other, 50% is not absorbed. So it turns out that if these two people ate 200 grams of protein today, then only the first one “went into action” 200 grams of protein, while the other only 100 grams and his body did not get what it needed for a successful construction. What does the absorption of protein from your diet depend on? There are a lot of reasons. I will now list the main ones, so that we form the rules for protein consumption from them.

THE REASONS:

TOO MUCH PROTEIN IN THE DIET.

At first glance, it seems that this is nonsense. According to the idea, the more protein we get, the less its deficiency should be. The only thing is that our body self-regulates many things associated with excess and lack of substances. That is why THE MORE PROTEIN IN THE DIET, THE WORSE IT WORKS! Because there is an excess. Accordingly, the less protein in the diet, the better it is absorbed. Because there is a flaw. And this is quite logical: the body helps itself in those cases when it is required and restrains itself in those cases when it is not needed.

Therefore, most likely, if you eat 300-500 grams of protein every day, then you are only spending money on your plumbing (working on the toilet). Evidence of this is the strong ammonia smell of moichi when you go to the toilet. The body simply filters and removes unnecessary excess nutrients.

The definition of “absorbable” is very arbitrary in relation to any nutrients and protein in particular. The fact is that almost all nutrients pass through your digestive tract where they are broken down and released into the system. Those. formally "learned". But then, depending on the need, these nutrients either benefit (go to work), or do not benefit and are excreted from the body (go to the toilet). Do not find fault with words when you hear the phrase "not digested." The point is that in large doses, the protein is simply useless and is excreted from the body.

TOO FEW CARBOHYDRATES IN THE DIET

The next important reason that will negatively affect the absorption of protein. Numerous experiments have proven that PROTEIN IS BETTER DIGESTED TOGETHER WITH CARBOHYDRATES because it is more cost-effective. protein does not need to be used as energy, but only as a building material for which it was originally calculated.

In addition, when proteins come with carbohydrates, this leads to a large release of INSULIN (insulin is more "friends" with carbohydrates than with proteins). What does it mean? And the fact that the transport of any nutrients (both carbohydrates and proteins) is more fun, because INSULIN IS THE TRANSPORT HORMONE of our body's nutrients. That is why the more carbohydrates in your diet, the less protein you need, because it is better and faster absorbed.

Well, what about excess fat that we get from excess carbohydrates in the diet? Indeed, the most best diets These are low-carbohydrate, in which there is more protein and less carbohydrates. And this reduces the effectiveness of the protein. But we have to do this if we want to get rid of fat on our body. We sacrifice money and protein digestion for a leaner physique. In such situations, we are not talking about the growth of muscle mass, which requires effective protein absorption. In such situations, we are talking about fat burning, where the absorption of protein for muscle growth does not matter, because the protein is not used for its intended purpose (for muscle building), but as an energy source (as an alternative to carbohydrates). On drying, reducing the amount of carbohydrates is good. On the mass - this is bad, because it will reduce the efficiency of protein absorption.

TOO MUCH PROTEIN PER SERVING

Next reason, which reduces the effectiveness of the accepted protein. Most often you can hear that a single serving of protein should be 30 grams. This is not entirely true, because the need for protein can change in our body. For example, if you have been on a low-protein diet for half a year, then 50-60 gr. proteins are easy to digest. However, this is an exception ... LARGE SERVINGS OF PROTEIN (30-50 gr) MOST WILL NOT BE DIGESTED.

Because THE LESS THE PROTEIN POSITION, THE BETTER IT WILL BE DIGESTED! Simply because our body regulates "excess-lack" in terms of its own benefit. Those. what little our body appreciates more than what we have a lot.

That's why PROTEIN IS BEST DIGESTED AT A DOSE OF 10-20 GR / PER MEAL! There are also more precise figures. Experiments on athletes show 100-200 mg of protein per kg of body weight. I just rounded them up for clarity. Most likely, the recommended dose of 30 g will be TWO times higher than the effectively absorbed.

One more conclusion can be drawn from this: MORE FREQUENT DOSES OF PROTEIN WORK BETTER because it allows you to reduce the amount of protein per serving. In fact, if your goal is to gain muscle mass, then you should eat protein as often as possible throughout the day and in as small portions as possible. For example, if your weight is 80 kg, then you need 160 grams of protein. It is ideal to divide this amount into 10 doses of 16 grams. Some techniques can be made complete (along with solid carbohydrates), and some are like instant snacks (for example, drink half a glass - a glass of protein will take 30 seconds).

"BAD" SOURCES OF PROTEIN. The next reason, which we will talk about in detail in the next issue. In the meantime, remember that ANIMAL PROTEINS (meat, fish, eggs, poultry) are THE BEST FOR MUSCLE because they have a more balanced amino acid profile and are therefore "healthier" for our body. That's why all serious nutritionists unanimously repeat that we need animal sources of protein, not vegetable ones. Unless, of course, your goal is muscle.

By the way COOKED PROTEIN SOURCES(soup, stews, etc.) more the best choice than fried ones because they retain the same amino acid profile better. We'll talk more about this in the next issue. Now the most important thing to understand is that one thing is 100 grams of protein from meat, fish and eggs, and quite another thing is 100 grams of protein from beans and cereals. The first will be assimilated in flight and will be very useful, and the second will be partially assimilated and the benefit will be in question.

GENERAL CONCLUSION: Depending on a number of factors, PROTEIN IS DIGESTED WITH DIFFERENT EFFICIENCY. These factors are: protein serving size (the more, the worse), the presence of carbohydrates in the diet (the smaller, the worse), not a complete protein source (the more, the worse). Finally, the physiological need for protein depends on the lifestyle and condition of the human body (sport, age, standard of living, etc.)

THUS if you want to get maximum effect from the use of protein in terms of COST-RESULT, then you need to take into account these conclusions and adhere to the following recommendations:

• We eat protein in a dose of 10-20 grams per dose
• Protein intake should be 6-8 per day (10 is even better)
• We eat protein with carbohydrates (except before bedtime)
• The protein must be of high quality (animal sources in boiled form or sports nutrition)

GENERAL CONCLUSIONS ON THE ARTICLEQ: How much protein do you need per day?

1. Protein for muscle growth needs about 1.6 grams per kg of body weight.
2. You don’t need much protein at one time (serving) (because it will be poorly absorbed), you need a little (10-20 grams no more).
3. We eat protein along with CARBOHYDRATES, because this improves the absorption of protein. The exception is the meal before bedtime (there are no carbohydrates required, only SOLO BELEK) and the DRYING stage (where we limit ourselves in carbohydrates).
4. The protein must be good quality(of animal origin and they must be BOILED and not fried).