This is shown by a new study published in the scientific journal Sports Medicine Open. For muscles to grow and relief to appear on the body, eating about 1.5 grams of protein per kilogram of body weight per day is enough. For example, a person weighing 68 kilograms needs only about 100-105 grams of protein daily.
Of course, it all depends on your specific goals. The rate of protein intake derived in the study allows you to build strength up to certain limits and maintain light muscle relief. On the other hand, you may need more protein if you’re looking to gain significant muscle mass or significantly change your body composition—that is, get rid of a lot of fat tissue and replace it with muscle.
In particular, for significant muscle gains, the International Society of Sports Nutrition recommends eating 1.4 to 2 grams of protein per kilogram of body weight.
Increasing protein in your diet helps you lose weight faster
Protein is a nutritious food item. If you slightly increase its amount in the diet while maintaining its diversity, you can speed up the burning of calories. It works like this: You fill up on protein foods and sugary or fatty foods while creating a small calorie deficit and gradually getting rid of excess body fat.
Protein also requires more energy to digest than other foods, contributing to weight loss.
Eating protein is useless without strength training
Importantly, protein does not build muscle independently—you need regular strength training with body weight, weights, or machines.
It is better to choose foods with whole proteins.
Don’t rely on turkesterone sports bars or look for added protein in foods like ice cream or milkshakes. In addition to protein, it contains many unnecessary components: added sugar, fat, etc. Much more effectively builds muscle mass and helps to lose weight, whole protein: meat, fish, beans, cottage cheese, eggs, tofu.