Aliquot #74: Protein intake for growing and maintaining muscle
Aliquot #74: Protein intake for growing and maintaining muscle
Protein is essential for building and maintaining muscles. Aiming for about 1.2 to 1.6 grams of protein per kilogram of body weight (about 0.5 to 0.7 grams per pound) is optimal for maintenance on the lower end and building muscle on the higher end. The timing and distribution of protein intake can influence how well our bodies adapt to exercise, but concerns about the protein source – animals versus plants – are likely unfounded. The important thing is to get enough of the branched-chain amino acid leucine, which is found in higher concentrations in animal protein but is also in plant proteins.
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Protein is essential for building and maintaining muscles. Aiming for about 1.2 to 1.6 grams of protein per kilogram of body weight (about 0.5 to 0.7 grams per pound) is optimal for maintenance on the lower end and building muscle on the higher end. The timing and distribution of protein intake can influence how well our bodies adapt to exercise, but concerns about the protein source – animals versus plants – are likely unfounded. The important thing is to get enough of the branched-chain amino acid leucine, which is found in higher concentrations in animal protein but is also in plant proteins.
In this Aliquot, we feature segments that discuss the importance of dietary protein in building muscles.
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Protein timing for elite athletes and older adults
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Pros and cons to working out in a fasted state
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Does plant protein support hypertrophy?
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How much protein do you need for building muscle?
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