Heck, even judokas improve their throwing capacity [11]-- they can successfully perform more throws in a given amount of time — after taking 0.3 grams /
kg bodyweight of baking soda.
Suppressing that acidosis with 0.3 g /
kg bodyweight of baking soda speeds up recovery and increases performance in a subsequent workout [6].
Not exact matches
If you're at a healthy weight, you don't lift weights and you don't exercise much, then aiming for 0.36 to 0.6 grams per pound
of bodyweight (or 0.8 to 1.3 gram per
kg) is a reasonable estimate, which is about 46 - 75 grams
of protein per day for the average female.
Participants following a reduced carbohydrate diet reported a significant decrease in
bodyweight, losing a median
of 4.7
kg over a two year period compared to 2.9
kg lost by those consuming a low fat diet.
of bodyweight in the former, and 1.8 ± 0.4 g. per each
kg.
If you regularly perform intensive strength training, you need to take around 0.64 - 0.9 grams (or 1.4 - 2.0 g /
kg)
of whey protein per pound
of bodyweight.
The general recommendation is to consume around 2 grams per
kg of bodyweight.
Taking into consideration that it only starts becoming toxic at approximately 150 mg
of bodyweight (for a person
of an average weight
of 80
kg that would amount to 12g or 80 cups
of coffee), caffeine has the lowest risk
of causing any kind
of health issues.
A general rule
of thumb is to saturate your muscles with 20 grams
of creatine in five - gram servings for a week, then bring the consumption down to 5 grams per day for maintenance, or you could cycle your creatine consumption by starting with.16 grams per pound -LRB-.35 g per
kg)
of bodyweight daily during the first week, then lowering the amount to.7 grams per pound -LRB-.15 g per
kg)
of bodyweight daily during week 2 - 4, then taking the fifth week off and repeating the cycle.
When supplementing with HMB, current evidence suggests 1 g
of HMB taken 3 times per day, for a total
of 3 g
of HMB daily (or 38 mg /
kg of bodyweight).
Increasing the recommended daily protein intake from 1.5 — 2 grams per
kg of body weight to 3 - 4 grams per
kg of bodyweight will not result in increasing the muscle mass and strength in bodybuilders and athletes according to a study.
Yet, BCAAs supplementation is unnecessary (although not harmful) for people who already have a pretty high protein intake (around 1.5 g per
kg of bodyweight per day).
Since this is a total system load, I need to deduct 100 %
of BW (in this case 100 % x 100
kg = 100
kg) to get 0.1
kg, or basically I can do sets
of 10 with
bodyweight only.
If you are over 65 years old then you should aim for around 1.5 g
of protein per
kg of bodyweight.
Or for those
of you metric inclined that's going from a solid squat 5RM at double
bodyweight (for a 100
kg gorilla) to a 227,5
kg 5RM!
In 2012, researchers in the British Journal
of Nutrition found that a whey protein dosage
of 40g (0.5 g /
kg of bodyweight) was necessary to maximally stimulate MPS in elderly participants after resistance training.
If you're at a healthy weight, you don't lift weights and you don't exercise much, then aiming for 0.36 to 0.6 grams per pound
of bodyweight (or 0.8 to 1.3 gram per
kg) is a reasonable estimate, which is about 46 - 75 grams
of protein per day for the average female.
For instance, in healthy young men 0.3 g
of whey and 0.04 g
of leucine (per
kg of bodyweight) appears to maximally stimulate MPS, but these values need to be higher when looking at older participants because
of an increased level
of anabolic resistance (decreased sensitivity / absorption).
In the study scientists gave rats a daily serving
of cinnamon, equivalent to 300 mg per
KG of bodyweight.
0.5 g /
kg of bodyweight would likely (given existing clinical data) not hinder the average individual in the least.
A 2011 paper on optimal protein intakes for athletes concluded that 1.8 g protein /
kg bodyweight (or 0.8 g protein / lb
bodyweight) maximizes muscle protein synthesis, whereas another suggested «a diet with 12 - 15 %
of its energy as protein.»
For most people, I recommend starting with 1g creatine per 15
kg of bodyweight per day.
Your protein should be at least 2.2 g per 1
kg of your
bodyweight and somewhere between 30 - 40 %
of your daily calories.
So, a 100
kg person (
of lean
bodyweight) should be eating 180 grams
of protein.
also it is mentioned he consumes 60g
of protein per meal and at your calculations
of 1.8 g per
kg of bodyweight 60g per meal is a lot more then 120
kg person should consume?
6 - 7 mg
of indole -3-carbinol per
KG of bodyweight was enough to increase the clearance
of estrogen through urine in both sexes substantially.
Younger and older men eating 1g protein per
kg of bodyweight had greater satiation than similarly aged men eating either 0.75 g /
kg or 0.5 g /
kg, and they reported a superior ability to stick to an eating plan.
This article lays out the metrics I most commonly use to quantify how much protein an individual should intake — there is no magic ratio and the needs, preferences, and goals
of the individual determine the amount
of protein they will likely require on their ketogenic diet which usually lies within a relatively broad range
of 1 - 2.5 g /
kg of bodyweight or.5 - 1g / lb
of lean body mass respectively.
If you're wondering, we recommend 1 gram
of protein per pound (or 2 grams per
KG)
of lean body mass, which is your
bodyweight minus how much body fat you have.
So if you started at 20 % body fat and 60
kg (132 - lbs)
of bodyweight, your body fat would now be 13 %!
I typically use two kettlebells weighing 24
kg - 32
kg at a
bodyweight of 85
kg.
Another group were first given 5 g creatine per
kg bodyweight for 5 days, and after that feed consisting
of 2 percent creatine.
The upper end
of this range is considerably higher than the range
of recommended intakes
of 1.4 — 2.0 g per
kg of bodyweight per day (Rogozkin, 2000).
Protein intake is generally either around 1.6 g per
kg of bodyweight per day (e.g. Van Erp - Baart et al. 1989) or higher, at up to 3.2 g per
kg of bodyweight per day (e.g. Chen et al. 1989; Heinemann & Zerbes, 1989).
Currently, I'm able to maintain a
bodyweight of 78 - 80
kg with sub 10 % body fat year round.
As a minimum rule, I think 1.5 g protein per
kg of bodyweight is a good target.
I have personally worked with an elite level (50 cap international) number 8 who could barely muster a 130
kg back squat at a
bodyweight of 105
kg.
Muscle protein synthesis In the young men the maximum effect on muscle protein synthesis happened at an intake
of 0.24
kg protein per
kg bodyweight.
If you are actively lifting heavy weights and trying to gain muscle weight than you can get your protein levels up to 1.0 - 1.6 grams
of protein per
kg of bodyweight.
Eat 2 - 3 g
of protein per
kg of bodyweight.
A study
of 25 college - age males showed that when individuals ingested 5 mg
of caffeine per
kg of bodyweight before exercise, their reported muscle pain was lower than when they did not ingest caffeine.
After one six - week placebo treatment, one six - week period
of taking 700 mg Green Coffee Bean Extract, one six - week period
of taking 1050 mg Green Coffee Bean Extract and two two - week wash - out periods the subjects lost 8.1
kg in
bodyweight.
Some say 2.75 grams per
kg of lean mass per day, others say 2 grams per pound
of bodyweight, and then there is the always popular answer to consume 1 gram
of protein per pound
of bodyweight.
Here your carbs are limited to about 20 - 50 grams per day with moderate protein (0.8 - 1.2 grams /
kg of bodyweight).
48 resistance - trained men and women consumed either 2.3 or 3.4 g
of protein per
kg of bodyweight per day for the purpose
of this study.
Shoot for about 1.2 grams
of carbs per
kg of bodyweight (and therefor 0.3 grams
of protein).
The UK Government recommends a reference nutrient intake («RNI»)
of 0.8 g protein per
kg of bodyweight per day for adults with no special dietary requirements *.
During my last bikini prep, I was consuming upwards
of 3g
of protein per
kg bodyweight.
i have been playing around with the peat suggestions and i do better mood & energy-wise with more (150 + g) simple carbs from fruit, dextrose, sugar, d - ribose; less fat; and very high - protein around 2 - 2.5 g per
kg of bodyweight.
The benefits
of caffeine appear to be maxed out at around 200 mg (3 mg /
kg of bodyweight), with no additional benefits coming at much higher doses.