How many grams of protein should i consume in my daily diet to build more muscle?
March 21st, 2007 | by Jared |
mind_over_matter360@ymail.com asked:
Im 16 and a female. I weigh 106 lbs. and stand at 5′6″ I have recently started working out and doing ab exersizes and running about two miles a day. Im not trying to burn fat im just trying to gain more muscles for sports and stuff. I want to build muscle faster and i read about protein powder. I found a protein powder that mixes into a drink. So about how many grams of it should i consume to build muscle faster for my size and weight
Im 16 and a female. I weigh 106 lbs. and stand at 5′6″ I have recently started working out and doing ab exersizes and running about two miles a day. Im not trying to burn fat im just trying to gain more muscles for sports and stuff. I want to build muscle faster and i read about protein powder. I found a protein powder that mixes into a drink. So about how many grams of it should i consume to build muscle faster for my size and weight
5 Responses to “How many grams of protein should i consume in my daily diet to build more muscle?”
By John A on Mar 24, 2007 | Reply
If you really want to build muscle you need to consume about 150 grams of protein a day. You should be lifting weights. Do squats for legs, rowing, bench press, curls, triceps pushdowns, calf raises, etc.
By charlie c on Mar 27, 2007 | Reply
For you, your total protein intake should be in the 1 gram per pound of body weight range…you can get most or all of it from the food you eat. I use a protein drink, 2 a day to give me an extra 100 grams. That’s the only non food item I use for protein..To put on some muscle you’ll need to eat really good and have a weight resistance program.
By skooby on Mar 27, 2007 | Reply
If you want to build muscle, taking a protein supplement is a great idea. I suggest you take one shake a day. Do not take more than 50 grams of protein through a shake just because you would be overloading your kidneys with a protein supplement. They say if you are trying to build muscle, the perfect amount of protein is 1 gram of protein per pound of body weight. So in your case, I would aim to eat 110 grams of protein a day. 25-50grams of protein through protein powder supplement and the rest through food such as lean meats, egg, cheese and milk. If you eat 110 grams of protein a day as well as weight training, you will see huge results in 2 months.
By Zachary D on Mar 27, 2007 | Reply
Don’t Do the powder its more like a weight gainer. Nibble on meats like jerky (turkey) and beans for protein and carbs for healthy muscle development. Stay away from chocolate and other foods High in fats. All in all Eat 5-10 Grams more protein than the typical 2000 calorie diet. And If you Have a coco-let craving eat marshmallows with strawberry jam in whole wheat or 12 grain bread with some milk. Skim milk 9 grams of protein no fat!
By Ant Boogie on Mar 29, 2007 | Reply
based on your current weight and goal to gain muscle, you probably shouldn’t be running two miles every day. cardio is counterproductive while we are trying to gain muscle and only recommended to those that put on fat easily. you don’t have that problem.
building muscle requires both protein and fats to facilitate the repair and building of muscle.
if protein and fat are the bricks we use to build a house, carbohydrates are the bricklayers. so therefore, you need carbs too.
at your current bodyweight i’d recommend this:
110 grams of carbs
150 grams of protein
50 grams of fat
this is almost 1500 calories. divide that into 4 meals. that is your daily plan.
and the protein shakes can be used. if they hit the above numbers.
good luck!
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anthony