You may want what we all want, to be nothing more than lean sculpted muscle mass. Plus, you know that getting there is going to involve much more than a committed exercise routine you must have the solid nutritional base to support the workout. But this might not mean eating more, just eating smarter.
The Anatomy of a Muscle
Just about 45% of the body’s weight is made up of protein. (Note: this figure is a textbook estimate from the ‘Sports and Nutrition Guide to Working With active People’, there are many variations depending on gender, body composition and many other factors.) Depending on the ;level of physical activity an individual engages in, they should be getting around 0.25 to 0.5 grams of protein for every pound of body weight.
That is merely to maintain the muscle mass they currently have, if the goal is to gain muscle mass this small figure is insufficient. According to Kristine Clark, PhD, RD, from the Penn State Center for Sports Medicine, “The Protein requirements of a man or a woman engaging in strength training exercises should be the same, 1.5 to 2 grams of protein for each kg. of body weight, based on studies researched here at Penn State.”
But just because, the amounts for strengthening are greater, any more than that would be counter productive. The body will only use what protein it can to build the muscle it needs in the time it takes, this process can’t be facilitated with the consumption of more protein. For women this is about a pound in a week; with a pound of muscle containing anywhere from 70 to 105 grams of pure proteins, you will need about 10 to 14 grams of extra protein each day.
Eating more than this is pointless; the body does not store fats so everything that is not used is converted into solid waste at the expense of the extra effort, and then systematically excreted.
5 Tips For Increasing Protein Intake
Calculating Your Nutrient Requirements:
This is what active women need for lean sculpted bodies:
from NUTRITION CLUB CANADA http://nutritionclub.ca/tips-for-maximizing-protein-intake/amp/
from Nutrition Club Canada https://nutritionclubca.wordpress.com/2016/03/28/muscle-nutrition-power-up-with-protein/
via WordPress https://jonathanwilhoite.wordpress.com/2016/03/28/muscle-nutrition-power-up-with-protein/
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