January 16, 2015
How Much Protein for Figure Competitors?
Are you interested in increasing your lean muscle gains? If you have a goal of building a muscular and lean body, you need to ensure you receive this important nutrient in your diet every day... And every meal!
If you are a female bodybuilder or a figure fitness competitor, I don't need to tell you the importance of protein in your diet. Basically, protein is a muscle builder when it is combined with weight training.
The RDA suggests 0.35-0.5 grams of protein for the average person. That amount is FAR too low if your goal is to build muscle and burn body fat. Female bodybuilders and figure fitness competitors in hard training need MORE protein.
Now, individually, protein requirements are based on the person's body stats and physical activity. If you eat about a gram of protein per pound of body weight, you will be up to speed on your necessary protein requirements for muscle gain.
So where do you get your protein from? Since your body cannot manufacture protein, you will need to get it from your diet by eating animal proteins such as chicken, turkey, eggs, beef, fish, etc. Since your body cannot store protein for later use, as it can with carbs, it is important to divide your protein servings throughout the day. This is why you see so many female bodybuilders and figure fitness competitors eating 5-7 times a day, to keep a constant supply of this muscle-building food streaming though their body.
While protein is greatly beneficial in tissue repair and muscle growth, be careful! You can eat too much protein leading to fat storage. If your muscle gains aren't coming as fast as you would like, increase your protein intake to 1.25 grams per pound of body weight for a few weeks and see how you do. If you still feel you need more protein then consume 1.5 grams of protein per pound of body weight.
Don't fall for the "protein is bad for the kidneys" myth. Protein is a NECESSARY nutrient in your nutrition and muscle-building program, and it's the major component of hair, skin, nails, brain, heart muscles, and hormones. Also, protein is necessary for cellular function and transportation, digestion maintenance, and water balance.
Eating EXCESS protein and NOT drinking enough water is hard on the kidneys. Therefore, eat enough protein, but not in excess, and drink your water, and watch your muscles grow.
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