how much protein needed daily to build muscle
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✴⭕⚫25 to 35 grams of high-quality protein during a meal,” says Doug Paddon-Jones, Ph.D., a professor of nutrition and metabolism at the University of Texas Medical Branch.
✴⭕⚫“Protein synthesis” is basically a fancy way of saying “building and repairing muscle.” Exercise creates microtears in your muscles. The harder you work, the more tears. Protein helps repair these tears, causing your muscles to grow bigger and stronger.
✴⭕⚫If your muscles receive fewer than 25 grams of protein in a sitting, however, muscle tears brought on by exercise persist due to lack of building materials.
⭕✴⚫But if your muscles receive more than 35 grams of protein, they have all the building materials they need and the protein goes to other parts of your body—or into the toilet. (For a deep dive into workout nutrition, check out
You could get that from:
1 cup cottage cheese (28 grams protein)
1 cup Greek yogurt plus a handful of nuts (25g)
A palm size portion of steak, fish and/or poultry (28g)
3 whole eggs + 3 egg whites (27g)
1 scoop of whey protein (25 g) (Use the scoop in any of these .⭕⭕✴⚫⚫⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕✴✴⏺⏺
✴⭕⚫“Protein synthesis” is basically a fancy way of saying “building and repairing muscle.” Exercise creates microtears in your muscles. The harder you work, the more tears. Protein helps repair these tears, causing your muscles to grow bigger and stronger.
✴⭕⚫If your muscles receive fewer than 25 grams of protein in a sitting, however, muscle tears brought on by exercise persist due to lack of building materials.
⭕✴⚫But if your muscles receive more than 35 grams of protein, they have all the building materials they need and the protein goes to other parts of your body—or into the toilet. (For a deep dive into workout nutrition, check out
You could get that from:
1 cup cottage cheese (28 grams protein)
1 cup Greek yogurt plus a handful of nuts (25g)
A palm size portion of steak, fish and/or poultry (28g)
3 whole eggs + 3 egg whites (27g)
1 scoop of whey protein (25 g) (Use the scoop in any of these .⭕⭕✴⚫⚫⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕✴✴⏺⏺
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