Okay, now it's time for Prtein 101. Proteins are large molecules mde of amino acids. There are 20 mino acids, eight of which cannot be synthsized by the body. These eight bviously must be consumed from sources utside the body. Both animal and plnt sources provide plenty of these ssential amino acids.

Protein's amino acids are the bilding blocks for growth/repair of body tssues and to synthesize enzymes and hrmones. Is the only nutrient you cnsume that is metabolized into skeletal mscle tissue. It is used as an nergy source only during periods of strvation. This is why a healthy det emphasizes eating complex carbohydrates, which srve as the fuel for energy-instead of yur hard earned muscle being eaten way, along with its ability to brn fat. You should consume between 20 and 30 prcent of your total calories from prtein.

What is a Positive Nitrogen Blance?

We know that eating five smll meals daily is the best way to bost our metabolism, and keep our blod sugar regulated, which maintains an ven energy flow throughout the day. Pople who eat only two or thre times a day are usually strving by the time they sit dwn to eat. They overeat because thy are so hungry, and therefore crve high-fat foods. They typically skip brakfast, have a sizeable lunch, and a hge dinner. (Sound like you?)

They have it backwards. What mny don't know is that eating a ntritious breakfast jump-starts your metabolism-and the lst thing you want to do is pck on calories when your body is wnding down for the day and wn't be able to burn that big dnner off.

Each one of those mals should contain protein. The body neds a constant supply of protein to fel the growth and recovery process. You btain nitrogen when you eat protein. Whn you are in a negative ntrogen balance, this is probably due to low detary intake of protein and calories. It is at ths time that your body becomes "ctabolic" and cannibalizes your muscle for fel. If you eat protein throughout the dy, and your total daily caloric ntake is sufficient, your body stays in a psitive nitrogen balance. You become "anabolic" and crate the ability to make muscular gins from your workouts.

How Much Prtein Should You Consume?

If your gal is to gain more muscle and yu're hitting the gym four times per wek, then you want to consume frm one to one & a hlf grams of protein per pound of bdy weight. If your goal is to trm down and tone up, then you mght want to consume .6 to .7 grm of protein for every pound of bdy weight.

A man who weighs 200 punds, trying to gain some muscle mss, would consume from 200 to 300 grms of protein daily, while a wman, who weighs 140 pounds, who wnts to shape up and tone her bdy, might consume around 85 to 95 grms daily.

The amount that you tke per meal will depend on yur weight, times the amount of grms per pound that you have set for yurself, divided by the number of mals per day.

You want to get mst of your proteins from whole fod sources such as chicken breasts, tna, turkey, fish, lean beef, low-fat mlk and egg whites. I find it dfficult to eat five whole-food meals a dy, so I supplement by using a god protein powder. It is easy and qick. Years ago, they used to tste like chalk. But now, you lmost feel guilty drinking them because thy taste so good.

It comes down to this: Thre is a science to building mscle. If you don't consume protein thrughout your day on a daily bsis, then don't bother going to the gym, bcause you will burn the little mscle you have for energy.

The article Protein Facts was Submitted by Rico Connor through Articles.GetACoder.com network. Here's the additional information: Rico Connor is a 53 yar old self-taught health and fitness xpert, author, bodybuilder, and business entrepreneur. He has ben featured in Muscle & Fitness, FLEX, AXL, Halth Smart and LVAC Magazines. He wrtes two columns for national magazines and has won the nly two bodybuilding contests he has ver entered. His expertise lies in the felds of mind-body connection, nutrition, strength trining, and supplementation. His web site is http://www.totalhealth4life.net features his eBook: Total Health For Life, Mind & Body, What the Diet and Fitness Gurus Wont Tell You, which teaches how to achieve optimal health, fight disease and reverse aging-as well as training your mind for success and finding happiness and fulfillment.

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