Sarah Dacres-Mannings from Sports dietitians missunderstanding Australia recognizes many in the community, one of which is whether to eat lots of protein to increase muscle.
"You just need a little time to add protein to build muscle and the amount is not as much as people think. Someone needs to eat about 0.8 grams of protein per kg of body mass per day, if you want to build muscle then takes 1.2 grams of protein / kg body mass, "said Dacres-Mannings, as quoted from ABC.net.au, Wednesday (14/12/2011).
Muscles consist of two types of filaments that include proteins (actin and myosin) and made of amino acids. If you want to build more muscle, the body needs more actin and myosin are joined together with amino acids.
To obtain an optimal effect, try to consume carbohydrates and proteins in the same amount, because carbohydrates increase insulin levels which helps the muscles to take the amino acids needed to build new muscle.
Dacres-Mannings suggest some snacks can be consumed after exercise or sports, namely:
Two glasses of low fat milk
Sandwiches with turkey meat
Low-fat smoothies made from yogurt, milk and banana
Tuna with pasta
"Try to eat protein throughout the day, to optimize the amino acid levels in the blood and increase muscle recovery and growth. Since most people consume all the protein in a meal," he said.
If excessive protein consumption (more than 2 g / kg body mass) will contribute to the increase in body fat and increase excretion (expenditure) of calcium from the body.
Dacres-Mannings said to be maximal, the muscles also need to be challenged with exercises that can put muscle mass, as well as the body's ability to build muscle mass also depends on a number of factors one of which genetics.
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