I've just been studying the section about sport nutrition in Patrick Holford's Optimum Nutrition Bible plus the sport nutrition section in the book 500 Health and Nutrition Questions Answered. The suggested quantity of protein intake per day is: 15 Percent of your calories ought to come from protein.
Regardless of whether a bodybuilder is training incredibly hard, the highest possible quantity of muscle mass they might have the ability to gain in a year is 9lb (4kg). Muscle is just twenty two % protein, so if you take 22 % of 9lb (4kg) and divide this by 365 days, how much protein you will need every day is just 0.5oz (2.4g), and that is roughly the same as several almonds. It really is impossible to gain any more muscle mass than this, even when you consume lots of protein.
Though everybody needs protein for optimum health, and protein is indeed necessary to develop muscle mass, should you consume really large amounts of protein you are much more likely to bring about health issues. Protein is difficult work for your system to digest and break down, and leads to oxidants which harm your health. Higher animal protein intake also makes the body acidic. The body neutralises the level of acidity automatically by taking calcium phosphate from your bones, using the phosphate to make your body considerably more alkaline, and then excreting the calcium in your urine, possibly producing brittle bones.
For that reason, instead of focusing on eating lots of protein, focus more on getting enough of the following:
Complex Carbohydrates for instance corn, beans, wholewheat bread, pasta, buckwheat, millet, brown rice, oats, rye, quinoa, lentils.
Fruits and vegetables - eat plenty of fresh fruit and a lot of raw or lightly cooked vegetables.
Vitamins - take a good, high strength multivitamin supplement, as well as extra vitamin C (2,000 mg every day).
Minerals - take a top quality multi-mineral supplement, plus eat raw nuts and seeds.
Good Fats - take a top quality omega 3 supplement (fish oil or perhaps flax seed oil), and eat seeds, nuts and oily fish.
It is worth pointing out that if you eat seeds, nuts and oily fish for their minerals and good fats, you will additionally be getting protein. You will also get some protein from complex carbohydrates, particularly the quinoa, lentils and beans. The point I'm making is: should you eat a diet that covers most of the above dietary factors, you'll definitely receive plenty of protein anyway, and that means you do not need to go mad and eat lots of additional protein. You will also be eating a great deal of alkaline-forming foods such as fruits and vegetables, and a lot of nutrients to keep everything operating efficiently, such as antioxidants to deal with the result of absorbing protein.
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