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Most people need a small caloric surplus—about 350 to 500 extra calories per day—to support muscle growth while minimizing fat gain, according to a 2019 study published in Sport and Exercise ...
Experts differ on what the exact amount of protein you need to build muscle, but the general consensus is that if your goal is muscle gain you should consume 1 gram of protein for every pound of ...
A balanced approach that includes a range of nutrients like omega-3 fats, vitamin D, magnesium and creatine, plus sufficient calories and carbohydrates, helps maximize your muscle-building potential.
For bodybuilders, whey protein provides amino acids used to aid in muscle recovery. [15] Whey protein is derived from the process of making cheese from milk. There are three types of whey protein: whey concentrate, whey isolate, and whey hydrolysate. Whey concentrate is 29–89% protein by weight whereas whey isolate is 90%+ protein by weight.
(For example, if the calculator determines your calorie goal is 2000 calories, subtracting 10% or 200 calories would give you a goal of 1800 calories per day for weight loss.)
The concept of "protein-sparing modified fast" (PSMF) was described by George Blackburn in the early 1970s as an intensive weight-loss diet designed to mitigate the harms associated with protein-calorie malnutrition [8] and nitrogen losses induced by either acute illness or hypocaloric diets in patients with obesity, in order to adapt the patient's metabolism sufficiently to use endogenous fat ...