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Muscle-Building Workout and Diet


You’ve probably heard it before how important
it is to consume enough protein if you want to build muscle. But how does it is actually
work? Protein is one of three energy sources of
your body known as macronutrients, the other two being carbohydrates and fats. It is made
up of little organic compounds known as amino acids. Besides water, 75% of your body is
made up of amino acids. Want healthy brain function? You’ll need amino acids. Build muscle?
Amino acids. Maintain immune system? Amino acids. Healthy heart, regulate stress, prevent
certain diseases, produce cells. Amino acids. Ehh, you probably get the point. Amino acids
are pretty important. There are over 500 different types of amino
acids, but the human body only uses 21 known as proteinogenic amino acids. Of the 21, the
body can create 12 of them by restructuring other amino acids. The other 9, known as essential
amino acids, can only come from food you eat, specifically from protein. And unlike fats
and carbs, your body cannot store these essential amino acids away.
When it comes to building muscle, providing the body with enough leucine, isoleucine and
valine, which are essential amino acids, is pretty important. These 3 are known as branched-chain
amino acids, or BCAAs for short. And of these 3 BCAAs, by the far the most important is
leucine. It’s directly linked to the activation of mTOR, which activates multiple enzymes
in the body that promotes muscle protein synthesis. Wonder how muscles become stronger? When your
muscle fiber proteins actin and myosin act on one another, muscle contraction is produced.
The more actin and myosin protein filaments you have, the stronger the muscle becomes.
And this is where getting enough protein in your diet becomes important to not only maintaining
or building muscle, but also preventing your body from breaking muscle down.
But how much is enough? It’s typically recommended to get about .8 grams of protein per kilogram
of bodyweight per day. That’s roughly 65 grams for men and 50 grams for women. If you’re
an athlete, add about 20 grams more. Take this with a grain of salt, though, since there’s
no absolute consensus on the right amount of protein intake.
But regardless of the actual amount, it doesn’t take away the importance of having protein
in your diet. And continuing with macronutrients, the following video will be covering another
vital energy source, carbohydrates. Have lingering fitness questions you want
answered? Please leave a comment below! If you enjoyed this video, please click the
like button to help support Picture Fit and click subscribe if you want to check out more
videos in the future.

100 thoughts on “What is Protein? How Much Protein to Build Muscle?

  1. Meh i weigh 190 pounds and im an 17 year old athlete… i take around 230 g of protein a day. I do around 1.3g of protein per pound so far so good 🙂

  2. what is the order of break down-carbs,fat and proteins in diet and fat stored in body.
    suppose I eat less carbs so then will energy be derived first from protein in food or fat stored in body or from muscle breakdown ??

  3. Correction: it's 0.8 grams of protein per pound of body weight. If you want that in kg it's roughly around 1.6 grams of protein per kg of body weight

  4. i think he ment to say 185 g . And it varies to different weights u need minimum .7g per pound of weight, the more leaner u are the more u need cause u dont have enought fat in your body for ur muscle to use so u need more protein to maintain or even build them .

  5. gram/kg or gram/pound , this dilemma haunts me , there are a group of people on each side of the spectrum. Why it concerns me because it makes a HUGE difference .
    considering 1gram of protein / lb or kg / day
    If i take an example of a 200lb or 91kg man , his daily protein intake in terms of per pound would be 200gm but if its per kg it will be 91gm…..you see the difference here? It's absolutely insane.

    Apart from that it's a great video.

  6. When I used to think of protein I would think, chicken, eggs bla bla bla. But now I think of spinach, chickpeas, rice, broccoli, peas ect. Eggs and all that are about 10 – 30% protein, but spinach is about 40%, rice is about 15- 30% basically all plant foods have more protein then animal products on a percentage basis. So now I get more protein on a plant based diet rated than what I was doing 3 months mainly on meat, it's much better for body building because you don't get the other shit with it, e.g 80 active growth hormones in milk, methonide and carcinogens:)

  7. I have no clue about creatine but if i understood correctly it is produced in our body. Ok so you start taking creatine but could it be it would harm your natural production like for example taking testosterone?

  8. https://www.t-nation.com/diet-fat-loss/tip-how-much-protein-you-really-need?utm_source=facebook&utm_medium=social&utm_campaign=article4753

    Three studies suggesting that .8g/kg of body mass is insufficient for active individuals and certainly insufficient for "lifters" looking to maximise anabolism and reduce the catabolism of skeletal muscle. Ie keep a state of positive nitrogen balance.

  9. A lot of sources have different values for the amount of essential vs non essential amino acids and only list a total of 20 amino acids, can you explain this? Is the data out dated?

  10. 65 grams?? bull shit… I ate like a 100 gms before and then noticed significant increases in strength and size after upping my intake to 150grams…
    come on!!

  11. Does more actin and myosin make the muscle stronger? And the only way to get that actin and myosin is through eating protein?

  12. Protien okay…. and 1 g /kg/day for an athlete is way too Little… im eatin about 2 or even more g/kg/DAy, but i like your Videos, carry on!!

  13. I want to get a Sixpack and I workout 5 times a day but there's ONE problem…i can't stop eating junk food is there a way to stop this

  14. why in bodybuilding.com the TARGET DAILY PROTEIN INTAKE calculator gives me 186 G
    even tho i weight 52.7 means my protein intake should be 52.7 * .8 = 42.16G of protein per day
    any informations please

  15. Great video. Kudos for using the metric system as well.
    But I just can't stand this song anymore… it's over-used everywhere.

  16. amino acids… it's almost as if your body consumes biological machines from other living creatures and rips them into their component parts so they can then be made into new biological machines in our cell's ribosomes using RNA templates that were copied from our cell's DNA. 😛

    And next time you'll be discussing carbs… which is fuel our cells feed their pet bacteria thingy (mitochondria) that produces the currency (ATP) our biological machines (proteins) use to do all the things.

    Alright bio geekary over… >.>

  17. Love your channel….and you spelt protein wrong at 1:55. Thank you for all the hard work you put into compiling such positive & potent content!

  18. I aim to eat between 1,5-2g protein per kg. There is a menno henselmans research that there is no need to take more than 2g protein per kg. But ye 0,8 per kg is okay to maintain healthy regimen. 😀 As NBA6Fan says, when youre lazy to google, here is the guy who will draw it for you haha 😀 ty bro helpful a lot

  19. And if it makes more muscles, then can you get more fast twitch or slow twitch fibers based on how you train?

  20. hey there l  just love your video channel because u tell us how our body work the right way now? that's good

  21. So I thought u need 1-1.5g of protein per lbs of bodyweight to build muscle .. this works out at only 85g whilst the other formula works out at roughly 200g.. pretty big difference

  22. what is better for muscles …routine or different exercises every week..?.please make a video about this

  23. Can you please make a video about the differences (in bulking and cutting) of herbal protein (for example the one comming from peanuts) and animal protein (the protein contained in milk, eggs, meat, etc?).
    I did a little research, and many people actually believe that the herbal protein is not as "effective" as animal protein, so we should better count only the animal protein in our daily intake. Is that true?

  24. Does cooking chicken in pressure cooker , deplets or destroys the protein or other macro nutrition due to pressure?

  25. lmao! If i took in 65 grams of protein, I would look like a twig. I consume around 300 grams a day. Of course i weigh around 250 but still 65g is crazy.

  26. i took about 200g or more of protein everyday, is that okay? I'm doing high protein, low fat no carbs diet. Please anyone explain to me if i'm doing this wrong i really want to learn if there's a mistake here

  27. Those dudes over at bodybuilding. com telling everyone to eat 1g/lbs bodyweight thats fucking impossible. 0.8g/kg bodyweight sounds way more reasonable and my pits dont smell weird anymore from all the excess protein. 60g vs 150g

  28. There's been numerous studies saying 0.6g per pound will build muscle and 0.8g of pound is the upper limit; after that there's no more benefit. I'm a 255lb fatty and I take in around 150g a day because I'm trying to build muscle and lose fat; I'll probably eat more (around 200g) when I cut in 1 or 2 years as I want to build muscle before losing fat

  29. Wtf there’s a vegan bodybuilder getting at max 60 grams protein per day and has big muscle so where does 65 gram come from lol.

  30. What i noticed from my own experience is: when i was vegetarian years ago, i was eating around 0.8-1g/kg of protein per day. I had hardly any muscle and also couldn't build any while working out. Changed my way of eating, incorporating eggs, fish and whey into my daily eating habits as well with well structured training and gained around 10kg of mostly lean tissue in around a year. I was eating 150-160g of protein per day at the time, now i eat around 120g and doing just fine!

  31. How to Get Big-
    1. Hit them Weights in the Gym (Do cardio first)
    2. Grams of Protein you eat should be your Bodyweight (clean food only)
    3. Drink Water
    4. Sleep Well
    Now stop going around the internet looking for shortcuts. That’s the only way to do it

  32. Love the illustrations and break down! Was a little hard to follow for my middle school students, talking a little too fast.

  33. Is there a study that researches, if a plant based diet works for muscle growth as long as you supplement esential amino assids and maybe b12?
    The body is able to transform everthing into fat. Why not the other way around to meet his needs?

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