Myth of the century: Eating more protein makes the muscles firmer, not fat

Why do food companies always stick the word "ROTEIN" on their products? The reason is: this nutrient has a "good reputation" for human health. While carbohydrates and fats have been condemning for years, protein is still almost completely unscathed. This is mainly due to a rumor circulating everywhere: eating lots of protein to build muscle.

Sorry, but that is not true.

Although protein is required for muscle growth, getting more protein than recommended won't automatically cause you to "muscle". Otherwise, Americans will be quite muscular by consuming more protein than necessary, about 100 grams per day compared to the recommended 65 grams.

Protein does not make us gain muscle, only exercise can be done when toned.

Along with the notion that eating more protein will make us stronger, the idea that protein doesn't make us fat. However, like carbohydrates, each gram of protein contains 4 grams of calories. In the body, proteins are broken down into constituent amino acids. Any amino acid that is not used for bones, tendons, enzymes, etc. is converted to glucose (sugar) or ketone. Glucose can then be stored as fat.

So if protein doesn't increase muscle, what will it be? The answer is practice . Lifting weights or playing sports puts our muscles under pressure, forcing them to adapt and grow in response to stimuli. If you're an insane workout, exceeding the weekly recommended amount of 150 minutes of moderate aerobic and twice the intensity of intensity, then a little extra might be needed, but surprisingly, the benefits unclear.

Only high level athletes who work hard almost every day can really need higher protein intake - almost twice as much as the average adult recommendation or 1.6 grams per kilogram of weight. the body. Thus, for a 86 kg man, the amount of protein to eat per day is about 140 grams. A woman weighing 72.5 kg needs 116 grams of protein per day. Consuming more than this does not increase muscle mass. Compared to 100 grams of protein per day in the US, those figures are hardly out of reach.

Of course, there is no single panacea or supplement that will make your body better. Despite the fact, fascinating rumors certainly exist. Studies show it's safe to eat twice the recommended daily protein intake for long periods of time, but don't expect to do anything to your muscles unless you're ready to move. the body.