How Much Protein Do You Need to Build Muscle?



Most research shows little benefit to consuming more than 2.2g of protein per kg of lean body mass.

How much protein should I eat to build muscle? Christian Finn. May 14, 2015. http://www.menshealth.co.uk/how-much-protein-should-i-eat-to-build-muscle?utm_content=buffer41534&utm_medium=social&utm_source=twitter.com&utm_campaign=buffer

Protein-rich Diet Makes us Feel Fuller!

Many people turn to high-protein foods when trying to lose weight because eating protein-rich meals is commonly believed to make dieters feel fuller. Surprisingly, this idea hadn't been tested on a large scale. In a new study featured in the Journal of the Academy of Nutrition and Dietetics, researchers conducted a systematic review of the evidence on the effect of protein intake on perceived fullness and confirmed that protein does, in fact, make us feel fuller.

 Increased protein consumption linked to feelings of fullness. Elsevier Health Sciences. Science Daily. March 3, 2016. https://www.sciencedaily.com/releases/2016/03/160303083809.htm

The Effects of Increased Protein Intake on Fullness: A Meta-Analysis and Its Limitations. Journal of the Academy of Nutrition and Dietetics (26 February 2016) by Jaapna Dhillon, Bruce A. Craig, Heather J. Leidy, et al. http://www.citeulike.org/user/kimberlykramer2015/article/13972477

Animal and Plant Proteins Improve Blood Sugar In Diabetic Patients!

High protein diets, from both animal and plant sources, improve blood sugar control in diabetic patients, according to new research.

Animal and plant proteins have equal benefits for diabetic blood sugar control

By Nathan Gray+Nathan GRAY, 24-Sep-2015

http://www.nutraingredients.com/Research/Animal-and-plant-proteins-have-equal-benefits-for-diabetic-blood-sugar-control 

Be Healthier! Get Your Protein Throughout the Day!

"Forget your protein shakes and bars. A new study suggests that for bigger and better muscles more protein isn’t the answer. Instead you need to eat the same amount and distribute it into more equal portions throughout the day."

Protein, Eaten In Equal Amounts Throughout The Day, Makes For Bigger And Better Muscles. Medical Daily. http://www.medicaldaily.com/protein-eaten-equal-amounts-throughout-day-makes-bigger-and-better-muscles-284436