Myth 1: When it Comes to Building Muscle, More Protein Is Better
More is not better, it’s just more. “Thirty grams of protein—about the size of your palm—of beef, pork, lamb, veal, poultry, fish, seafood, and/or eggs is the most you need at any given meal to build muscle,” says Leslie Bonci, R.D.N., L.D.N. of Active Eating Advice. This amount will give you approximately 8 grams of essential amino acids and about 2 grams of leucine.” If you take in more than 30 grams at a meal, you won’t necessarily see greater growth. However, you could run the risk of gaining weight—fine if you’re bulking, but not so great if you’re trying to get lean while you build muscle—because the surplus will be stored. You ultimately end up eating a greater amount of calories, rather than being strategic with your macros.
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