This Article is About
protein
essential amino acids
non essential amino acids
sources of proteins
nut butters
lean muscles
building muscles
organic eggs
chemical pesticides
raw nuts
grass fed
mistaken belief
fat burning foods
How Much Protein To Build Muscle And Burn Fat?
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How Much Protein to Build Muscle And Burn Fat?

How important is protein in your daily meals? Whether you are building muscles or burning body fat, having a sufficient daily protein will help you achieve your goal. However, you can have too much or too little of this biochemical compound.

This article will talk about important ways to have sufficient daily intake of protein. Even now, there is still a mistaken belief that one should eat a lot of protein in order to build lean muscles. But the efficiency of protein is never measured in its quantity but in its sufficiency. So, how does protein help you burn fat and build lean muscles?

When protein enters your body, it is broken down into a very important acid called “amino acid”. Then your body uses these acids to build up your muscles. There are actually 22 types of amino acids grouped into two (essential and non-essential), and all these acids are needed in the human body. Essential amino acids are derived from nutrition, while, non-essential amino acids are manufactured by the body. The method to having enough amino acids in the body is to keep reasonable portions of protein in every single meal that we have.

Protein releases a hormone called glucagon. Glucagon is a fat burning hormone, as well as, a blood sugar stabilizer. Distributing portions of protein into every meal increases its efficiency, instead of eating all of them in one meal only. Protein combined with carbohydrates help keep your blood sugar stable. But if you eat carbohydrates alone without enough protein, your blood sugar will be unstable.

So, which foods are very good sources of proteins? Number one on the list are organic eggs, which are free from chemical pesticides, because they contain the highest amount of essential amino acids; next is fish (wild fish is better than farm-raised fish) followed by grass-fed meat. Other good sources are milk, brown rice, peas, lentils, raw nuts, nut butters, and kidney beans. These are actually fat burning foods. And I think you’ll easily like them.

Be careful, though, with foods rich in protein but also high in saturated fats, like the processed meat and their additives. Eating too much protein increases the risk of high cholesterol, which can result into heart disease. A sufficient amount of protein is up to 3 servings only – 4 to 7 ounce per meal.

Here’s an illustration day with sufficient supply of protein:

  • Breakfast: 2 organic eggs and carbohydrates found in fruits and vegetables
  • If you eat snack, you may include raw walnuts or nut butter
  • Lunch: wild fish, grass-fed meat, free-range chicken or turkey
  • Dinner: grass-fed meat, wild fish, or free-range chicken

Lack of protein can lead to lack of iron in the body, which can result to lack of energy, so the body is easily fatigued. Lack of iron also makes the body susceptible to illnesses.


Street Talk

Great article. I like the way you balanced the protein with carbs from fresh fruit and vegetables. I try to get as much protein as I can from legumes, grains like oats and brown rice. I usually start my day with a low fat yogurt or cottage cheese. I read somewhere that a shot of protein like that will stoke your metabolism for the day. It seems to give me energy and I have lost some weight since I started that practice. Anyway keep up the good work!

Reply
  about 6 years ago

I love the article. It makes sense that the human body developed to use natural proteins as a nutrient source. The one challenge I see is where does one find some of the protein sources. The urban areas do not have an abundance of wild fish and grass-fed meat. We still get the hormone-fed, mass produced meat. If you could follow up with an article on that, it would be greatly appreciated.

Reply
  about 7 years ago
  

Yes, if you are living in the US or Canada, I think the "U.S. Wellness Meats" website will be convenient for you - they have a lot of grass-fed products to offer.

Reply
  about 7 years ago

Good Job on this. The serving size is what I need to be careful with. It is so easy to over eat.

Reply
  about 7 years ago
  

Thanks Shawn. What I like about the the serving size also is that, it is carefully tested and highly effective.

Reply
  about 7 years ago

I think you and I are going to get along fine. :)

  
  about 7 years ago
C4rmen  

great info in this article, thanks, i'm learing all the time!

Reply
  about 7 years ago
  

Hello and welcome Carmen. Thanks also for the good comment. It motivates me to write my next article. :)

Reply
  about 7 years ago
Rainne  

Thanks for another great article. I'm gaining muscle mass so I probably ingest more protein than needed but I was of the understanding that more protein is needed for muscle gain. But I don't want to overdo it.

Reply
  about 7 years ago
  

Hi Rainne. Thanks for reading. I think you can eat more protein but avoid processed meat and their additives if possible. And yeah, don't overdo it. Also since you exercise, I believe your level of metabolism is very good. Cheers!

Reply
  about 7 years ago

Good article lemuel, A famous sports writer, runner, sports fanatic, trainer (Tim Noakes) in RSA wrote a book on preparation for running long distance races. His first book was all about carbs and what was needed. Recently he has written another admitting he had got it wrong and that protein intake was more important. I'm no runner any-more, too old, but I found it interesting how the two of you are advocating the same thing. Know your stuff, great.

Reply
  about 7 years ago
  

Hello Rob. Thanks for reading my article. I always wanted to maintain a good balance between the two every time I participate in a competition (because I feel stronger that way), though evidence show that protein has higher satiety value than carbohydrate, which is also a good news to those trying to lose weight. But in eating more protein, one should avoid processed meat because of their additives.

Reply
  about 7 years ago
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