Why More Protein Does Not Mean Bigger Muscles

Protein plays a vital role in building and maintaining muscle and in achieving a firm, toned body.

So it appears logical to assume that eating a larger amount of protein than the recommended amount could boost muscle development and fitness.

But surprisingly this is just not the case. High protein diets are in fact detrimental to the body for a number of reasons.

Firstly, they are usually very low in fiber which slows down the digestive process and causes constipation which contributes to a feeling of general sluggishness.

A second problem is that the high protein diet often includes a large amount of meat and dairy products which are loaded with saturated fats and cholesterol, which have serious implications for overall health and cardiac health in particular.

Thirdly, when excess protein is present in the system, it is broken down by the body with some being converted into urea which is then excreted in the urine. A large amount of nitrogen is created by this metabolic process which is passed through the kidneys, causing stress to these organs and can lead to long term health problems.

Furthermore, any remaining protein will be converted into glucose and if the body does not need the glucose immediately it will be stored as body fat.

Finally, the presence of high protein levels causes calcium depletion and this can be a major problem in later life, with women in particular being vulnerable to brittle bones (osteoporosis).

So given these adverse effects, there is clearly no benefit in eating more protein than the body needs.

Following the daily guidelines for your bodyweight, sex, age and level of activity will ensure that you get the optimal amount for your personal requirements to build and maintain muscle strength.

So how much protein is the right amount?

Adults who take a limited amount of exercise should eat 0.8 grams of protein for each kilogram of bodyweight.

For an adult weighing 85 kilograms (187 lbs) this would work out at 68 grams (2.4 oz) of protein daily. With increased activity, the daily requirement for protein increases.

For a strength trainer, to ensure good muscle growth the protein requirement doubles to 1.6 grams of protein for each kilogram of bodyweight. So in the case of an 85 kilogram (187 lbs) adult the amount would be 136 grams (4.9 oz) of protein a day.

To make sure you are getting the right amount, get advice from a nutritionist who specialises in the areas of fitness and training or use a scientifically developed program such as plan:one to work out your precise requirements.

Getting the right balance of protein in your diet will play a major part in reaching your fitness goals.

Article Source: http://www.mycontentbuilder.com

Nick Williams holds a BSc Hons in Biochemistry and specializes in nutrition and human metabolism. He has combined his scientific training and a lifelong interest in fitness to create plan:one, a powerful interactive fitness nutrition program that produces amazing results. With plan:one you can achieve the body you want in half the time. Try it out now with our Full Access 14 day Trial at: www.startplanone.com

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