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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 ...
A 180-pound guy who wants to maintain his current weight would need 100 to 130 grams, or six palm-sized portions of protein-rich foods, every day. That’s about 30 grams at each meal and an ...
Eating the same protein every day Loving a protein so much that you eat it daily isn’t necessarily bad. But if chicken breast is the bee’s knees for you, consider having them once and varying ...
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Another paper said that a whopping 2.3 to 3.1 grams of protein per kilogram of weight per day is advocated for those in energy restriction. Researchers noted that this may help you retain lean ...
Rather, after our body has used what it can of the protein we eat at a meal—by supporting metabolism, producing hormones, maintaining bones and, yes, aiding muscle protein synthesis—it is then ...
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