Body building is not only about maintaining a good health but it also concerns how to make yourself look good. Nowadays everyone wants to have a good physique in order to carry off the clothes they wear better and look more appealing.
At a level, looking good imparts a certain self confidence in you which is hard to get otherwise. Many a times it is difficult to go to the gym for body building due to time constraints. In such cases you can adopt a diet of high protein which will help you to gain muscle mass.
Although the body building magazines suggest quite a high amount of protein intake regularly, in reality one gram of protein per pound of body weight is enough. Going by the Recommended Daily Allowance for Protein (RDA) an average adult should have a protein intake of 0.8 gm per kilogram of body weight.
Thus for a person weighing 175 pounds according to the fitness experts the daily protein intake should be 175 gm while according to RDA to comes to about 64 gm. The immense difference in the two figures can be attributed to the fact that RDA’s results have been derived from research using men from college.
To maintain a correct nitrogen balance in these young men the figure suggested by RDA is appropriate. However it has been seen that nitrogen balance is not a complete effective way of predicting muscle loss or gain. Thus the protein intake estimate suggested by RDA is not suitable for body building diet for you.
The Institute of Medicine in 2005 had established a standard Acceptable Macronutrient Distribution Range (AMDR) to measure the suitable amount of daily protein intake.
The AMDR recommends 10% to 35% of the daily calorie consumption to be daily protein consumption. You will notice that neither the RDA nor the AMDR considers exercises while arriving at their figures.
If you exercise regularly then you have to incorporate this factor in your diet plan. The more protein you consume, the more adapted your body becomes to digest it. However research has shown that daily protein intake of more than 120 gm doesn’t contribute in any way to your muscle gain.