Reduce Belly Fat in 2020!

Protein To Build Muscle


Diet for athletes

For centuries, athletes have speculated about how much protein to build muscle that they need to eat every day.

While previous studies have shown that 30 grams of complete protein could increase the rate of muscle protein synthesis by 50% in both young adults and older adults, the question of maxing out the protein benefits had not been studied.

Now researchers at the University of Texas Medical Branch have designed a study to give us preliminary answers.

They fed 34 volunteers (17 young adults and 17 elderly) portions of lean beef in 4 ounces (30 grams protein) or 12 ounces (90 grams protein) portions.

After eating the beef, the volunteers were tested with blood samples and biopsies from thigh muscle.

4 ounces (30 grams) is effective

Both serving sizes topped out at 50% increased protein synthesis, so the additional protein in the 12 ounces of beef gave no advantage in muscle building protein.

Further studies are needed to confirm these results and test other complete proteins like egg, milk, whey, poultry, fish, and soy, as well as identify the time period for increased muscle synthesis.

Protein in small meals

In the meantime, the research authors suggest spreading dietary protein throughout the day rather than eating a lot of protein in one meal like the customary dinner in the United States (Symons T, A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects, Journal of the American dietetic Association, September 2009).


Here's how to subscribe to our Weight Loss and Green Tea Health Newsletter:


Enter Your E-mail Address
Enter Your First Name (optional)
Then

Don't worry — your e-mail address is totally secure.
I promise to use it only to send you Green Tea Health News .

Tell A Friend


Are you a member of a social networking site like Facebook, Google +, or the popular Twitter? If you like my website, share it with your friends and family! I appreciate it also, and thank you in advance.


Lemon Balm, Anxiety, Stress, Hyperactivity, Memory, Antiviral Research, and more by Sharon Jones With over 250 pages and 540 referenced scientific studies Order by title from Amazon Kindle now

Lemon Balm, Anxiety, Stress, Hyperactivity, Memory, Antiviral Research, and more by Sharon Jones With over 250 pages and 540 referenced scientific studies, this book includes Growing lemon balm, Alzheimer's Anti-bacterial, anti-fungal, anti-microbial, and anti-viral activities Anti-inflammatory and antioxidant properties, Anxiety Belly fat, Cancer, Cosmetics, Depression, Diabetes, Heart disease Herpes and cold sores, Hyperactivity, Indigestion, Insomnia Irritable bowel syndrome, Memory improvement, Obesity Premenstrual syndrome, Spinal cord injury, Stress, Thyroid, Ulcers Order by title from Amazon Kindle now

Lemon Balm, Anxiety, Stress, Hyperactivity, Memory, Antiviral Research, and more by Sharon Jones With over 250 pages and 540 referenced scientific studies, this book includes Growing lemon balm, Alzheimer's Anti-bacterial, anti-fungal, anti-microbial, and anti-viral activities Anti-inflammatory and antioxidant properties, Anxiety Belly fat, Cancer, Cosmetics, Depression, Diabetes, Heart disease Herpes and cold sores, Hyperactivity, Indigestion, Insomnia Irritable bowel syndrome, Memory improvement, Obesity Premenstrual syndrome, Spinal cord injury, Stress, Thyroid, Ulcers Order by title from Amazon Kindle now
Enter Your E-mail Address
Enter Your First Name (optional)
Then

Don't worry — your e-mail address is totally secure.
I promise to use it only to send you Green Tea Health News .


This website supports

planting Giant Sequoia trees.

Find out more!