Diet Facts for Building Muscle and Burning Fat

Fallacy 1: The RDA for Protein Is Sufficient

The recommended dietary allowance, or RDA, for protein is approximately .36 grams per pound of bodyweight. Based on that, a 200-pound man would require a mere 72 grams of protein daily. That may be sufficient for a sedentary individual, but when you factor in strenuous activity such as endurance or weight training, the RDA is grossly inadequate.

In fact, research studies have suggested that consuming the RDA for protein during periods of intense training may lead to loss of muscular tissue.1,2 It’s apparent that protein requirements depend on an individual’s activity level, to the extent that a range between .64 and .91 grams of protein per pound of bodyweight is appropriate.1.,2 The body’s primary fuel for energy is derived from carbohydrates.

They’re especially important for aerobic activities and high-volume weight training and are also used during periods of recovery. As with protein, inadequate intake of carbohydrates can compromise exercise performance and duration; however, based on the recommendations of most dietitians, you might mistakenly believe Diet Facts,
that there are no perils involved in carbohydrate consumption.

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