A team of international researchers recently completed almost fifty studies involving almost two thousand men and women to see if there is a definitive link between eating protein and healthy muscle development, and you know what they found? Muscles really dig those proteins.
To be more specific, there is a strong correlation between protein supplementation intake and increased muscle size and strength in both men and women who regularly engage in resistance training.
But before you reach for that ginormous 24-ounce rib eye or stock up on canisters of protein powder like the end of the world is nigh, you may not need to protein-load as much as you think to get the muscle building and recovery benefits this macronutrient provides. The International Society of Sports Nutrition recently stated, “For building muscle mass and for maintaining muscle mass through a positive muscle protein balance, an overall daily protein intake in the range of 1.4 to 2.0 grams of protein per kilogram of body weight is sufficient for most exercising individuals.”
Which, in plain English, means that if you’re working out regularly, eating a moderate amount of daily protein is important, but remember the magic word, balance. Eating sensibly and avoiding overconsumption in all facets of your diet, whether it be carbohydrates, protein or fat, is the key to overall health and wellness.
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