August 20, 2016 william

STOP! Protein Overloads Are Futile

Are you taking in lots of protein to bulk up? Stop it! Your efforts are futile. There’s a magic amount as to how much protein will actually work.

1.How Does Exercise Build Muscle?

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Exercise creates micro-tears throughout your muscles. Protein repairs these tears, and in the process, your muscles grow.

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2.There’s A Fine Line Between How Much Protein Works And How Much Is Ineffective

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Here’re the facts:

  • If your muscles receive less than 25 grams of protein, the tears will not heal.
  • If your muscles receive more than 35 grams, your muscles fibers have everything they need, and the rest is lost. It either goes to other parts of your body or eliminated.

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3.Taking In Massive Amounts Of Protein Is Futile

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The magic amount of protein for optimal muscle absorption is between 25-35 grams. Here’re some examples:

  • 1 cup Greek yogurt plus a handful of nuts (25g)
  • 1 scoop whey protein (25g)
  • 3 whole eggs plus 3 egg whites (27g)
  • 1 cup cottage cheese (28 g)
  • 1 palm size portion of steak, fish or poultry
  • 1 cup cottage cheese

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