Let’s go over the assumptions the calculator makes, including the sources. On a weight-loss diet, a high protein intake makes you lose more fat and retain more muscle mass. When you eat sufficient amounts of protein, you build more muscle while minimizing fat gain. doi:10.This protein calculator is based on scientific training studies and meta-analyses investigating the effect of different protein intakes on body composition. Whey protein supplementation and its potentially adverse effects on health: a systematic review. The essential toxin: impact of zinc on human health. Role of nutrition in performance enhancement and postexercise recovery. 2020–2025 Dietary Guidelines for Americans. Department of Health and Human Services and U.S. The risks of self-made diets: The case of an amateur bodybuilder. doi:10.1093/ndt/gfz216ĭella Guardia L, Cavallaro M, Cena H. High-protein diet is bad for kidney health: unleashing the taboo, Nephrol Dial Transplant. How much is too much? A case report of nutritional supplement use of a high-performance athlete. Nutrition and supplement update for the endurance athlete: Review and recommendations. Macronutrient considerations for the sport of bodybuilding. A Nutrition and conditioning intervention for natural bodybuilding contest preparation: observations and suggestions. The effects of overfeeding on body composition: The role of macronutrient composition - A narrative review. Joint position statement: Nutrition and athletic performance. Dietary supplements for exercise and athletic performance.Īmerican College of Sports Medicine, American Dietetic Association, and Dietitians of Canada. National Institutes of Health Office of Dietary Supplements. ISSN exercise and sports nutrition review update: research and recommendations. Kerksick CM, Wilborn CD, Roberts MD, et al. However, a regimen such as cutting calories by ~15%, cutting carbohydrates to 23-25%, and then increasing protein intake to 1.8 to 2.7 grams per kilogram of weight isn't uncommon, and may yield better results. Burn fat: Most research indicates protein intake should be between 1.2–1.8 grams per kilogram of bodyweight.Limit the volume of aerobic exercises and instead increase intensity. The extra energy you consume will help you build muscle as the exercises stimulate growth. Train with weights: Begin a solid weight training program targeting all the main large muscle groups such as the arms, legs, shoulders, chest, back, and abdominals.The caloric distribution during off-season should be 55%–60% carbohydrate, 25%–30% protein, and 15%–20% fat. The adjustment for individual calories, protein, and fat distribution is best conducted with the help of a sports dietitian and personal trainer. Eat (about) 15% more: Expect an average of a 2-pound muscle weight gain for men and 1-pound muscle weight gain for women.Beverages like tea and coffee can be helpful, but drinking plenty of water can ensure you stay properly hydrated. Drink plenty of fluids: Replace the water you lose to sweat.Eat healthy fats: Eat a healthy diet low in saturated fat and cholesterol and high in fruit, vegetables, beans, whole grains, and quality monounsaturated and polyunsaturated fats (found in nuts, seeds, and oils).However, if you're cutting, protein supplements may be helpful to meet your protein needs if you have decreased your caloric intake. You can get the required amount of quality protein from lean chicken, fish, soy, skim milk, and some red meat.
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