“How much protein do I need daily to build beautiful muscles?”

We are getting ready for summer. How much protein do I need daily to build beautiful muscles? First, I need exercise. Regarding dietary protein intake – what I need to know:

Muscle proteins are continuously broken down and rebuilt. To build muscle, you need to consume more protein than what is… broken down. The phenomenon is called a net positive nitrogen balance because proteins are rich in nitrogen.

A construction toy is a protein. Made of 20 pieces, amino acids.

When we eat complete proteins – meat, fish, eggs, dairy, that is, proteins, which contain 20 parts, the body breaks them down. And he recombines them as he needs. This is how tissues, including muscles, grow, tissues are repaired, and immune function is built.

Nine pieces are called essential. They are the essential amino acids. The body cannot produce them by itself. It contains only food of animal origin.

Univ. Assoc. Dr. Cristina Căpușa, primary nephrologist: “The body takes its bricks and throws away what it no longer needs – uric acid results from this process. A healthy kidney, which has never been affected by anything, removes products, which result from proteins!”

Univ. Assoc. by Cristina Todașca, Faculty of Chemical Engineering and Biotechnologies: “In the human body, protein synthesis does not begin until we have all the necessary amino acids, otherwise it is a synthesis deficit.”

The condition is called malnutrition. It means that the cells are no longer getting what they need.

1 gram of protein, of animal origin, per kilogram of body. Daily. For example, for an adult of 70 kilograms – 70 grams of protein daily.

Andrea Groza: How much protein comes from 100 grams of meat? How much protein comes from 100 grams of cheese?

Univ. Assoc. dr Cristina Căpușă, nephrologist primary doctor: “From both – 20 grams of protein. If in one day they ate 100 grams of schnitzel, 100 grams of raw chicken – you took 20 grams, 2 slices of cheese – you made 40 grams.”

3 grams of protein come from 100 ml of milk. From one egg – 7 grams of protein. From 100 grams of meat – 20 grams of protein. From 100 grams of cheese – also 20 grams.

How much protein do I need to build bigger muscles? Strength training is important, as is eating the right amount of protein.

The muscles. Muscle proteins are continuously broken down and rebuilt. To build muscle, consume more animal protein than you break down. If not, the body tends to break down its own muscles to provide the body with amino acids. This supports vital functions. This is how muscle mass decreases.

Healthy, athletic adults over the age of 19 should get 10-35% of their daily calories from protein. This means that a person eating 2,000 calories per day should consume between 50 and 175 grams of protein per day.

The higher amount of protein is recommended, after you do a urine summary, which shows that the kidney function is normal. That means you don’t lose protein through your urine.