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The amount of protein you consume does depend on a number of factors including sex, age, weight, training type, training frequency to name a few. If you are a strength or power athlete or a bodybuilder then you may be looking at up to 3.5g of protein per kg of bodyweight but that is a shed load of chicken!
So to summarise consuming protein is a fantastic way to improve body composition through muscle gain and fat loss. My next post will link back to this one and will discuss whether you should use protein shakes and other protein supplements so keep an eye of for that! As a Personal Trainer I am frequently asked by clients if it possible to reduce body fat and add muscle to their frame at the same time?
Choose the best sources of protein, carbohydrates, and fats to maximize fat loss and muscle building. EVERYTHING YOU EAT causes metabolic and physiological responses in your body. Each of the three macronutrients—Protein, Carbohydrate products, and Fat—plays its role in altering the shape and size of your physique.
Keep your diet full of many of these complete protein sources to improve muscle repair following intense strength training sessions throughout the dieting process. An incomplete protein source is a protein that lacks or is too low in one or more of the essential amino acids. They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs. Protein helps build lean muscle tissue by increasing protein synthesis building muscle an stunts protein degradation (breakdown) for several hours after consuming it. Protein helps suppress hunger, meaning if you are consuming a regular protein diet you should be able to reduce your portion size and have less urge to snack, reducing your overall calorie consumption and therefore assisting with weight loss.

Consuming a high protein diet will allow you to make substantial size and strength gains during weight training.
There are many other advantages which I’ll not go into detail about now but they include, improved bone density, improved cardiovascular health, better brain function and improved sleep.
There are substantial health benefits from consuming protein as well as gains in strength and performance. I qualified as a personal trainer in 2010, gaining my qualification through ‘The Training Room’, a highly establised training provider within the health and fitness industry.
You are making the wrong exercise choices   Of course if you are a beginner you need to gradually ease yourself into exercise, learn techniques and good form etc etc, however far too many people stroll through workouts barely breaking a sweat.
As a bodybuilder, you will become an expert at eliciting the changes you desire, mainly body fat loss and muscle gain, by manipulating your intake of the macronutrients. Understanding the basics of how different macronutrients work will allow you to tweak your diet according to your body’s needs throughout your physique transformation. Muscle contains about 40 percent of the protein in the human body, which has led people to believe that eating dietary protein correlates directly to large muscles. Yes, dietary protein is crucial in the rebuilding and recovery process, but in and of itself, protein does not build muscle. These complementary protein sources are two or more incomplete proteins that when combined provide adequate amounts of all nine essential amino acids. Protein is found in hair, nails, bone muscles and cells and are involved in most functions within the body, therefore its pretty important we keep levels topped up right?! If weight training helps you increase muscle mass and protein helps you increase muscle mass then together we have a lethal combination. Consume enough protein to reflect your weight, lifestyle and goals through a variety of protein sources to keep eating exciting and satisfying.

Since gaining my qualification I have established my own business providing a first class personal training service to a wide range of clients of differing ages and fitness levels via one to one sessions and group classes. This may sound incredibly obvious but you must be in a calorie deficit to lose body fat, i.e you must burn more calories that you consume.
It helps your muscles contract, and it regulates the balance of water in your tissues and fosters oxygen and energy transportation.
A meal of rice and beans, for example, provides adequate amounts of essential amino acids because each contains certain amino acids that the other lacks enough of. Protein rich foods include meats, fish, nuts and pulses, eggs, milk and yoghurt to name a few! Studies have shown that increasing protein intake by 65% move normal levels over a set period of time produces the greatest muscle development. Muscle growth can occur only if muscle protein synthesis exceeds muscle protein breakdown, so there must be a positive muscle protein balance. Protein produces enzymes that are essential for digestion and it’s found in antibodies that resist disease. The exact protein requirements for bodybuilders can be debated for days on end, with some bodybuilders saying their protein requirements are no higher than those of the general population and others believing that they must eat beef every day in order to grow muscle. Strength training improves muscle protein balance, but, in the absence of food, the balance will remain negative, or catabolic.

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