Protein Counting

The ideal number for protein intake is 0.82g per lb of bodyweight, BUT before you go rushing off with your calculators, hear me out. This is the highest recorded amount will benefits were still provided, as far as intake goes when compared within a study of different ranges, there was small benefits going over 0.64g per lb of bodyweight, namely nitrogen balance. By playing it safe with the higher option, we can assure that if the rest of the diet and training is in check, during a cut their will be minimal muscle loss and during a bulk this gives us additional room for carbohydrates and fats. For those who use steroids, this is different, this number goes up to 1.5g per lb of bodyweight due to protein synthesis, but this needs to be explained completely separately to avoid confusion. So, my recommendation for protein intake, is to hit at least a minimum of 0.75g per lb of bodyweight using direct protein sources, this is not including any outside macro-nutrients, ie the protein from rice (which is actually a good protein funny enough). Just ensure you hit 0.75g per lb of bodyweight using sources such as dairy, eggs, meat and if you wish, shakes. Not things like Soy which is detrimental for your overall health. Going higher then these protein recommendations is fine if you wish to, but the primary benefits from here would satiety.

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