Sentences with phrase «per kilogram of lean body mass»
Several clinical studies done on athletes have shown that consuming 1 - 1.4 grams per kilogram of lean body mass on a daily basis offers maximal muscle retention while dieting.
fitnessandpower.com
Dr. Rosedale advises 1 gram of protein per kilogram of lean body mass which for most people will be about 50 grams of protein a day (or 0.5 grams per pound of lean body weight).
The creatine - taking subjects initially loaded with 0.25 grams of creatine per kilogram of lean body mass for seven days, before 0.0625 grams over the subsequent 49 - day period.
A 2012 review in the Journal of the International Society of Sports Nutrition concluded that to maximize muscle gain from strength training, «protein dosed at 0.4 — 0.5 grams per kilogram of lean body mass at both pre - and post-exercise is a simple, relatively fail - safe general guideline...
Eat about 0.4 - 0.5 grams of high quality (high in BCAA) protein per kilogram of lean body mass in your pre - and post-workout meal.
Most studies indicate that leaner athletes may need more protein to prevent muscle loss when dieting to lower body fat levels.27, 28 The most recent and comprehensive review, authored by Eric Helms, indicates that lean athletes need around 2.3 - 3.1 grams per kilogram of lean body mass to avoid losing muscle while dieting.6
Nutrition experts like Dr. Ron Rosedale believe most adults need about one gram of protein per kilogram of lean body mass, or one - half gram of protein per pound of lean body weight per day.
It seems lowering your protein intake to one gram per kilogram of lean body mass would likely achieve similar benefits as documented in this featured study.
When you do eat, it's probably best to shoot for the upper end of the protein recommendations — 0.5 grams per kilogram of lean body mass or slightly more.
Rather than doing lengthy water fasting, I believe a more user - friendly strategy would be to restrict your net carbs below 50 grams per day and your protein to below 1 gram per kilogram of lean body mass.