Protein Needs to Support the Formation of Muscle Training Expenses

FOR THE FORMATION of the body, which must be considered is the amount of protein that we eat daily. In general, the daily protein needs for the average person (who does not actively exercise) is 1 gram / 1 kg body weight. Body weight is body weight minus the fat. For example weight 'A' is 59 kg and the fat content is 10%, the daily needs of protein 'A' is: 59 - (59x 10%) = 54 grams. 54 grams protein and this will be divided to eating several times a day. Suppose 'A' to eat 3 times a day, then for 1-protein meals must be consumed is 54: 3 = 18 grams.

18 grams of protein can be obtained from a different source of protein, can be from eggs, milk, meat, chicken breasts, etc. If the protein from the eggs, the eggs of at least 3 grains are eaten, because one egg contains about 6 grams of protein. Written above is the daily protein needs must be met by 'A' in a day's activities with the assumption that normal activity. However, if you begin to perform routine burden excercises for the formation of the body, then said that the protein needs to be filled with about 1.5 - 2 grams / 1 kg body weight. In a literature that I read that for every 1 hour of exercise performed, the required addition of 25 grams of protein to support the process of muscle formation. Meanwhile, for the day where there is no exercise, the daily protein requirement is only.

Because the supply of food protein can usually only survive 2-3 hours in the body, it is recommended every 2-3 hours so that the protein we consume protein the body needs not taken from our own muscles, but from the consumption of protein that we do every 2-3 watch. So, e.g. 'A' to eat 3 times a day, then between breakfast and lunch, between lunch and dinner, and before bed can consume protein. Special for the night, because slowed metabolism started, then the ideal is to eat protein in the form of liquid, e.g. milk, juice or may be white. Protein that can be absorbed to the body once consumption is around 20-30 grams. There also can be said that up to 40-50 grams. So if more, may the absorption not maximum.

To calculate the degree of fat daily protein needs may be making life a bit, so the easiest is just how we define the weight you want to eat protein and to achieve the needs of body weight that we want to achieve. Suppose 'A' want to get the body weight 65 kg, then eat protein that needs for the recommended body weight 65 kg, so a minimum of about 65 x 1.5 = 97.5 grams per day.

For the consumption of eggs should be cooked first. If you want to be consumed raw, not more than 20 eggs per day, because there are certain substances in the womb raw eggs which can prevent absorption of nutritional substances for eye health. So that is consumed during the eggs are cooked, there is no limit how many would like eat.