How you can Figure Out How Much Protein to consume for Exercise

Written by Kenneth Lee 2020-09-09

Too Much Protein, Fat, May Lead to Insulin Resistance

A clue about the blood chemistry of obese people who develop insulin resistance, a precursor to diabetes, has been confirmed in animal studies at the Duke University Medical Center…
Obese people have been found to harbor proteins called branched-chain amino acids (BCAAs) at far higher levels than non-obese people. The suspicion has been that these amino acids, in combination with a high-fat diet, contribute to insulin resistance. The team found that the BCAA signature in obese humans consisted of the branched-chain amino acids themselves, plus a cluster of several products related to the bodys breakdown processes for BCAA…
In the case of the amino acids, we also are finding increased levels of their metabolic breakdown products, which suggests the whole system for handling the amino acid metabolic process has been overloaded, said senior author Christopher Newgard, Ph.D., director of the Sarah W. Stedman Nutrition and Metabolism Center and W. David and Sarah W. Stedman Distinguished Professor at Duke. Our rat studies show that this overload causes changes at the cellular level that can lead to insulin resistance…
To determine whether the BCAA signature in obese humans might signal that their intake is harmful, the scientists performed a feeding study in rats that showed an independent contribution of BCAAs to insulin resistance…
These findings, however, would need to be confirmed in studies with people before any dietary recommendations could be issued, said Laura Svetkey, M.D., director of the Duke Hypertension Center, director of clinical research at the Sarah W. Stedman Nutrition and Metabolism Center, and co-senior author of the study, published in Cell Metabolism…
“Insulin resistance occurred in animals with a diet high in the branched-chain amino acids, but only if they were ingested along with a high level of fat in the diet, Newgard said. Because obese humans tend to ingest high-fat diets, the combination of high-BCAA and high-fat intake might contribute to insulin resistance in obese humans, but additional studies are needed. BCAAs constitute as much as 25 percent of amino acids in dietary protein, and are particularly enriched in diets high in animal (meat) proteins.

How you can Figure Out How Much Protein to consume for Exercise

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Video taken from the channel: Duke Health

How Much Protein Do You Need? | Nutrition For Athletes

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Details: This video focuses on how to figure out the amount of protein you need to consume depending on your activity level. In today’s world this topic tends to get blurred out with all of the fitness and diet trends that are out there. I often find people following unhealthy diets(That they think is healthy) that they read about online, so I really feel this will help everyone get right back on track. This calculation method is based on the “Recommended Dietary Allowance” or “RDA” put together by the Food and Nutrition Board of the Institute of Medicine. The research is based on dealing with the requirements for healthy individuals. Hope you enjoy!
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How Much Protein Should Women Eat (HOW MANY GRAMS PER DAY?)

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Best high protein meal plans can be found in our 90 day fitness and nutrition system.
http://athleanx.com/x/high-protein-nutrition-plan.
If you are asking yourself ‘how much protein do I need’, this video will help answer your question. How much protein do women need if they are trying to lean out and build muscle? We’ll tell you the truth about protein – exactly how many grams of protein you need for a healthy diet and to help with muscle growth and weight loss. This is the ultimate guide to protein for women!
When answering the question how much protein do women need, different experts will give different answers. The recommendations for building muscle are definitely a high protein diet, especially in comparison with USDA recommendations. Additional protein in your diet is healthy if you choose the right kinds of protein and pair it with healthy carbs and healthy fats..
When asking how much protein to build muscle, some bodybuilding experts will even give an amount higher than we recommend. If your goals are serious muscle building you could consider going higher, but our recommendations for how much protein women need should suit the needs of most women looking to get strong and lean..
For more information on the best high protein diet for women, subscribe to our Youtube channel https://www.youtube.com/user/womensworkouts

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Video taken from the channel: Athlean-XX for Women

The amount of protein you need depends on your weight, goals, and lifestyle. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound for a sedentary person. H However, if you do intense workouts or have a physically demanding job, you’ll need more.

W.To determine your protein needs in grams (g), first, calculate your weight in kilograms (kg) by dividing your weight in pounds by 2.2. Next, decide how many grams of protein per kilogram of body weight is appropriate for you. Use the low end of the range if you are in good health and are sedentary: 0.8g per kg.

Determine your macros: Protein intake should be between 0.7–1.0 grams per pound of body weight. Fat intake should be between 0.25–0.4 grams.Multiply your weight by the appropriate amount for your activity level. Each activity level has a multiplier for how much protein you need.

Read: Breathwalk Breathing and Walking Way of Stress

The answer is how much protein you need in grams. For a sedentary to moderate lifestyle, multiply by 0.4. So if you weigh 140 pounds, you need 56 grams of protein a day.Optimal protein intake The generally recommended daily protein intake is 0.9 grams per kilogram of body weight for adolescents and 0.8 grams per kg of body weight for adults (0.0145 oz per lb and 0.013 oz per lb).

You can use our protein requirement calculator to do the math for your weight with high accuracy.Ideally, you should consume 0.36 grams of protein for every pound of body weight, according to recommended daily allowances (RDA) set by the Food and Nutrition Board. So.The recommended range of protein intake is between 0.8 g/kg and 1.8 g/kg of body weight, dependent on the many factors listed above.

People who are highly active, or who wish to build more muscle should generally consume more protein. Some sources 2 suggest consuming between 1.8 to 2 g/kg for those who are highly active.The high protein, low carb diet swaps much of your daily carb intake for protein. Although there’s no set macronutrient ratio, this eating pattern is based largely on the allotments of the two.

Protein shouldn’t be over-consumed on a ketogenic diet. If too much is eaten, it could lead to slower weight loss and smaller levels on ketones in the blood. If you’re sedentary, we suggest between 0.6g and 0.8g protein. If you’re active, we suggest between 0.8g and 1.0g protein.

In general, if you are training hard — meaning multiple hours a day — then you should increase your protein intake to replace some of the additional protein your body is using. Instead of multiplying.37 by your weight in pounds, you should multiply.7 by your weight in pounds. This should be the maximum amount of protein you should eat.

4. Determine how many protein-containing meals you will eat per day (minimum is 4 to gain size or maintain weight). Meal frequency is a hot topic, and there is no one size fits all protocol. Eat more meals to gain weight and eat fewer meals to lose weight.Protein Building – Protein Breakdown = Muscle Growth or Loss.

So, it only makes sense that you want to slow the breakdown process. Protein synthesis: Eating protein after a workout is supposed to optimize the other side of the same equation by increasing muscle protein synthesis, the process that helps you repair and rebuild muscle.How much protein should I eat? I know that it is said to eat about.5 1 gram of protein per pound of body weight.

My question is: I am trying to loose weight, so, is that math according to what I weigh now, or according to the weight I would like to get to?No other protein calculator on the internet factored in over 40 studies but this one. How The Protein Calculator Works. This protein intake calculator was created with the help of an abstract from the Journal of the International Society of Sports Nutrition. I also wrote about this in.

Protein Formula: About 10 to 35% of your diet should be protein, so the daily protein amount needed is calculated by determining your daily caloric needs, then dividing by 4 (4 calories per gram of protein) and then multiplying by.225 (the approximate percentage of your diet which should be protein).

List of related literature:

To make it easy for you to determine your daily protein intake use, Table 6.2 provides the daily protein requirements at protein levels ranging from 0.91-1.25 grams per pound of body weight per day for different body weights.
from Nutrient Timing: The Future of Sports Nutrition by John Ivy, Robert Portman Basic Health Publications, 2004
To find your protein goal, multiply your lean body mass (your total weight minus your body fat) by 0.8.
from Keto: The Complete Guide to Success on The Ketogenic Diet, including Simplified Science and No-cook Meal Plans by Maria Emmerich, Craig Emmerich Victory Belt Publishing, 2018
To prevent excess loss of lean body mass, protein intake should account for 0.8 to 1.0 g/kg body weight per day or a minimum of 70 g daily.
from Advanced Human Nutrition by Robert E.C. Wildman, Denis M. Medeiros CRC Press, 2014
Simply take 1 gram per pound of your body weight and multiply this number by 4 (4 calories per gram of protein), and this will give you the number of protein calories you need each day.
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body by Jeffry S. Life Atria Books, 2011
Determine your recommended protein intake using the formula in the Teaching Tool box Calculating Your Recommended Protein Intake.
from Nutritional Foundations and Clinical Applications E-Book: A Nursing Approach by Michele Grodner, Sylvia Escott-Stump, Suzanne Dorner Elsevier Health Sciences, 2018
To ensure an adequate supply of protein in your diet, eat a small serving of protein at each meal and include a bit of protein (such as a few nuts or a small piece of cheese) with each snack, for a total of approximately 8 to 10 ounces of protein daily.
from User’s Guide to Nutritional Supplements by Jack Challem Basic Health Publications, Incorporated, 2003
The recommended daily protein intake for adults is 0.8 g/kg of body weight (10% to 35% of total caloric intake).
from Mosby’s Comprehensive Review of Practical Nursing for the NCLEX-PN® Exam E-Book by Mary O. Eyles Elsevier Health Sciences, 2010
To calculate protein needs per day, multiply weight in kilograms (which equals weight in pounds multiplied by 0.45) by the recommended amount for the individual’s age.
from Visualizing Nutrition: Everyday Choices by Mary B. Grosvenor, Lori A. Smolin Wiley, 2017
Total Energy Intake If an athlete is consuming an adequate number of calories, protein requirements can be calculated in the middle of the recommended range.
from Practical Applications in Sports Nutrition by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky Jones and Bartlett Publishers, 2006
A general estimation of the protein requirements is based on the current RNIs and RDAs for protein, which are, for the average adult, 0.75 0.8g/kg of body weight per day, while a more accurate estimation can be made by measuring the nitrogen excretion and total losses (via urine, faeces, fistulae or other losses).
from Clinical Nutrition in Practice by Nikolaos Katsilambros, Charilaos Dimosthenopoulos, et. al. Wiley, 2011

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

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34 comments

Arigrinn 2020-09-11 - 12:10

I need 82.8 grams of protein a day, I am a 14 year old breakdancer who’s been breaking for only a couple months now. Just wanted to say thanks for everything Vince, without you and your tutorials, I would have never discovered hip hop, keep up the good work.

Landazius 2020-09-13 - 08:49

I smack on mixed nuts with no salt. Thanks for the video as I’m gaining muscle I’m trying to figure out my calorie burn and what I should be eating now.

Doomcliff 2020-09-14 - 05:32

How much meals should I have a day to build muscle mass when I am 112lbs and 5’2″?

Gorn 2020-09-16 - 01:01

Try to get as much protein that I can because I’m a vegetarian.

Anafyn 2020-09-18 - 14:47

My weight is 74 how much I need and can i take protein from home food

Daran 2020-09-21 - 09:01

Athlean-XX for woman i wanted to ask im 15,90 lbs and i want to work on my body to get a flat stomach,bigger butt,small waist and then do some weight stuff for arms here and there so how many grams of protein should i be eating a day??

Malmaran 2020-09-26 - 09:02

My cooworker laughed when I told them I was planning to lose fat with just implementing Custokebon Secrets, but after I showed them great results after I used it they’re begging me to tell them about it. Of course I won’t tell them the detail about this diet plan, hahaha

Bandilas 2020-09-27 - 00:18

you dint mention what the minimum of protein we need for training and muscle recovery ect!!! pff

Truebrand 2020-09-30 - 04:52

You should elaborate on protein supplements like whey and casein, and voice your opinion on there effectiveness in breaking and other sports.

Brightstaff 2020-10-02 - 07:17

So basically if I weigh 120 lbs i need roughly 120 grams of protein a day?

Zolozuru 2020-10-02 - 20:12

I’m always confused by claims that we need to eat point whatever per pound of body weight. That would literally mean that I as an obese person on a weightloss journey would need to eat over 200 grams of protein in one day according to your calculation. Even 100 grams to me would seem way, way too much. Guess I’ll just keep getting the 50-60 I get each day and leave it at that.

Dariel 2020-10-06 - 11:20

How do I calculate the amount of protein needed when I start doing a calorie deficit by lowering my carbs? Can you explain how to properly measure the amount of carbs, fat and protein for daily requirement?

Blackhammer 2020-10-10 - 10:14

This video has good advice, but I’m not sure about the best diet plan which i need to use, only because I have never used any. Anyone tried using the Fenoboci Diet Plan? I’ve noticed several people refer to awesome things about Fenoboci Diet Plan.

Peril 2020-10-11 - 20:23

everything is all good and well but i have trouble believing the last part on ketosis. There was a scottish man that drank water and tea everyday and didn’t eat for over a year and he was all good and well and lost a ton of weight, be easy to search up.

Kasar 2020-10-13 - 05:11

I need 98.64g of protein, so about 100g… with that vega give away maybe I could meet those goals 😉

Sharana 2020-10-15 - 19:28

Does the amount of protein needed based on my workout? If I don’t work out as intensely as normal one day do I need to adjust the amount of protein?

Kigashura 2020-10-17 - 04:59

if I don’t workout and I use protein powder as my health only so its okay??

Manalbine 2020-10-22 - 10:21

Old school info on protein. Especially animal protein which is the no1 cause of all disease. look up vegan body builders who have been plant based for years!

Adriera 2020-10-24 - 16:32

If I calculated it right I need 92 grams of protein per day..

Malathris 2020-10-27 - 11:45

how can I build muscle without gaining fat from carbs, I do know you have to eat a lot of carbs an protein to build muscle but if I just start eating a lot of carbs I’m going to gain fat also an I don’t want that. any suggestions for me?

Sinsmith 2020-10-29 - 13:50

60 kg * 1,5 = 90g pr day… I’m a 17 year old hip-hop/breakdance instructor from Norway

Mugore 2020-10-31 - 05:43

I drink soy milk =D! I eat bread! That’s my daily breakfast =D every day! Ah ahahaha!

Coiriel 2020-11-03 - 14:10

Very good video and very informative. I worked out that at 78kg I have 22% lean body mass. So the question is 71.6 g or protein a day or 93.6g (93.6g a day) that is what I got before working out lean body mass). If I have worked it out correctly it is 71.6g. Please confirm if I have done this correctly?Thank you

Alsaris 2020-11-06 - 04:06

I need 112.5g of protein. So much protein powder is needed:D

Anayagar 2020-11-07 - 05:45

i do not know how much protein or fat a food contains..any tips

Megis 2020-11-10 - 09:42

Does wrist-strength rely mostly on protein or calcium? It just seems to me like it takes more bone density than muscle, but obviously calcium isn’t a macro.

Cordatus 2020-11-12 - 09:28

I am starting to work out and my weight is 175 and i am going to the gym almost everyday other than 2 days as my resting days so i usually take 85g of protein a day. It would be so cool if i won the giveaway it would help me achive my goal not only by just consuming it but coming from you it would make me work harder for my goals.

Mejin 2020-11-14 - 08:57

Personally I usually get most of my proteins during breakfast and snacks. On reagular day I take about 60 grams of proteins a day and when I practice breackdace of go to the gym i Take and average of 85 grams.. Could you give me advice?

Delalbine 2020-11-14 - 17:46

Those girls who are overweight… How much they take protein

Mu 2020-11-17 - 08:00

So you saying that my gf that weights 155lbs should eat up to 155grams of protein
Im 240lbs guy eating that much and im making gains for years now
Da fuck lady

Gukinos 2020-11-23 - 05:11

if i consuming protein powder, and at the same time i eat other protein source such egg and milk, would it count as too much intake of protein?
im super thin and needed some extra muscle, so what are your suggestion?? (regular gym visitor, muscle are shaping but still super thin,)
alot of my friend say that eating protein powder will actually damage your liver and kidney cause as you say it will cause them to work extra hard. izit true?
thank for answering the question!!!

Fearlesssmasher 2020-11-25 - 10:58

I posted a different comment but did the math way wrong. I need 77 grams of protein per day.

Yozragore 2020-11-27 - 20:26

TUTORIAL HOW TO DO THE UPSIDE DOWN LOTUS POSITION AS IN YOUR PROFILE PHOTOO PLEASEEEE

Steelgrove 2020-11-30 - 11:59

According to calculations, that means I’m supposed to take in 631g’s?!

How you can Figure Out How Much Protein to consume for Exercise

Too Much Protein, Fat, May Lead to Insulin Resistance

How Much Protein Do You Need? | Nutrition For Athletes

How Much Protein Should Women Eat (HOW MANY GRAMS PER DAY?)

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