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Bodybuilding – Excess Protein And Muscle Building
A common belief in the bodybuilding industry is that consuming large amounts of protein actually promotes weight gain. But how true is this? Do you have to force yourself to eat protein on a daily basis to speed up your muscle building, or is it just bad for your body?
Let’s see what happens when we consume excess protein.
Excess protein and body health
The first common thing that most people start thinking about when it comes to eating more protein is whether or not it is bad for the body.
In the vast majority of cases, if there are no known kidney problems, increasing protein intake will not cause any problems. Obviously we’re assuming you’re not eating 1,000 grams of protein a day or something, but if you bump that up to 2 grams or even 2.5 grams per pound, that’s fine.
What happens with excessive protein content
Now that we’ve established that increasing your protein intake, if you’re a healthy individual, doesn’t do too much damage, does it actually help you build muscle?
Not quite. Here’s how it works.
Building muscle requires calories. Protein provides the calories and amino acids needed to build new muscle tissue and repair damaged muscle tissue currently in the body.
However, once you meet your needs for these amino acids, they will no longer be used for this purpose. The
the body cannot store amino acids for later use; so you have to do something else with them.
What does the body do with extra protein
So, when you reach your peak amino acid requirement (which is usually about one gram per day for a maintenance or bulking dieter, and 1.5 grams per day for dieters), the extra amount is either used as fuel to cover current energy needs and build new muscle tissue, or is stored as additional body fat. away (part of it is excreted as waste by the body).
This may make it seem like eating more protein is perfect; use what you can to build muscle and then use the rest to help the muscle building process.
But not so fast.
Consider the fact that protein is the “most expensive per calorie” nutrient in terms of energy. For example, if you ate 100 calories of protein, you will actually only use about 75 calories after the digestion process is complete. Net 90 calories with carbohydrates (100 consumed) and even higher with fat, 97 calories.
So for those on a bulking diet who need to take in a large amount of calories to support muscle growth, they obviously want to get the most out of it in terms of energy density and food. If you need 4000-5000 calories every day, you need to eat a lot of them and you don’t want to waste calories on digestion.
Therefore, if you are meeting your protein needs, it is much better if you choose to provide your body with the energy it needs from carbohydrates or dietary fats. These are often much cheaper, so our wallet will be much lighter.
So, to create a bodybuilding diet, take your protein intake first. This should be 1-1.5 grams per pound. After that, fill in the remaining calories with the other two macronutrients. You can increase the protein content higher if you really, really want to, but it’s usually not the smartest way to do things, even if it won’t be particularly harmful.
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