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So how much protein is the right amount?
Adults who undertake limited exercise are advised to consume 0.8 grams of protein for each kilogram of bodyweight.
For example: For an adult weighing 80 kilograms (176 lbs) this would work out at 64 grams (2.3 oz) of protein daily.
For higher levels of activity, the daily protein requirement increases. In the case of a strength trainer, to ensure good muscle growth the protein requirement effectively doubles to 1.6 grams of protein for each kilogram of bodyweight.
So, now, for an 80 kilogram (176 lbs) adult the amount would be 128 grams (4.5 oz) of protein a day.
Aerobic exercise is even more demanding of protein, due to the body’s need for additional energy. Although the body uses carbohydrates for energy first, when supplies from this source are exhausted, it will utilize components from certain proteins to supply additional energy.
The components it uses are called branched-chain amino acids (BCAA). To allow for aerobic sessions the recommended protein requirement increases to some 1.8 grams per kilogram which equates to a total of 144 grams (5.1 oz) for our subject weighing 80 kilograms (176 lbs).
In preparation for competition, bodybuilders decrease their calorie consumption to reduce body fat levels. At this stage it is important to maintain a high protein intake to avoid loss of muscle along with the fat. So pre-competition, protein levels should be within the range of 1.8 grams to 2.0 grams per kilogram of bodyweight or 144 grams (5.1 oz) to 160 grams (5.6 oz) for a 80 kilogram (176 lb) person.
Protein is vital in building and maintaining good muscularity. Although athletes and strength trainers must consume more protein than those who take little or no exercise, there is no benefit in exceeding the guidelines above.
Your body has the maximum to absorve some kind of nutrition. So if you exceed it'll be excreted or if you have some porblem in this process it'll cause diseases related to proteins excess.
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