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BodyBuilding--How Much Protein You Should Eat-Game Plan for Muscle Building and Overall Health Related Links Whey Versus Creatine-Which Is Better? BCAA's -Do They Really Make You Stronger? Yoga to Strengthen Erectile Performance Yoga At Your Desk to Release Tension How Many Push-ups Can an Average Man Do? Bench Press Average Foods That Help You Maintain Your Erection Normal Penis Size Get Lean Diet for Men October 12, 2009 By Mark S. Mays, Contributing Columnist If you are engaged in a program of muscle building --or if you want to start --chances are that you already know that increasing protein should be a part of your strategy. Protein, protein, protein. You can hardly turn around without running into one or another advocate of whey , creatine or soy or some other protein supplement. There's a ton of information out there. Most of it conflicting. There are even plenty of sources which try to sell muscle supplements for so-called "hardgainers", guys who are naturally skinny or lanky. But what, exactly, is the amount of protein you should eat for optimal but safe, natural muscle gain? And, since the amount has to vary from man to man depending on weight, what amount of protein is recomended for men of different weights? What the Research Studies Actually Say About Protein Intake A 2006 comprehensive study by the University of Texas Medical Branch led by Dr. Robert Wolfe found that the amount of protein recommended by previous studies is inadeqaute for building muscle mass. The 2006 study makes three recomendations: 1. The amount of protein you should eat depends on your body weight. 2. The amount of protein you should eat is determined by a mathematical formula. You should eat between 1.8 grams and 2.0 grams of protein for every kg (2.2 pounds) of your body weight, multiplied by the fraction of amino acids in the protein (about 42%). Relax about the math. We put together a chart below showing the recommended daily grams of protein you should eat depending on your body weight in pounds or kilograms. 3. It's better to eat the protein 3 times a day, rather than all at once. For example, if the recommneded amount of protein for your weight is 45 grams, then you should eat 15 grams at 8:30 for breakfast, 15 grams at 1:30 PM for lunch and a final 15 grams at 6:30 to 7PM for dinner. There's more to know. Here are more articles on improving your overall body strength and health: Exercises That Improve Erectile Dysfunction / Whey Versus Creatine-Which One is Better? /Add Muscle Diet / 10 Superfoods for Mens Health/ Tiger Woods Workout/ ?Snoring Affects Erections Related Links: Foods That Strengthen Erectile Performance Normal Penis Size Bad Bed Habits That Turn Her Off Eating Soy Reduces Sperm Count Why Asian Men Don't Get As Much Prostate Cancer |
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