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That a physical exercise routine ensures good health, improves our body as a whole, develops muscles and brings us much more quality of life, we all know.

Now, as important as training is pay attention to what we eat. So if your focus is gain muscular mass one of the secrets is in the calculation of how many grams of protein per day you need to consume to maximize results.

At proteins are the main nutrients responsible for muscle hypertrophy, that is, for making muscles grow. Therefore, it is very important that we have adequate protein consumption throughout the day.

What is the recommended daily protein intake?

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For adults who are not very active, the recommended daily intake is about 0.75g of protein per kilogram of body weight. On average, 55g for men and 45g for women – or two servings of meat, fish, tofu, nuts or pulses…

For a person who exercises at a moderate to intense intensity, the indication goes up to 1.2 grams to 2 grams of protein per kilogram of body weight.

Thus, a person weighing 70 kg should ingest from 84 grams to 140 grams of protein per day.

whey protein

It is a protein of high biological value extracted from whey.

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Whey provides all essential amino acids not produced by the body and is rich in BCAA (branched chain amino acids - leucine, isoleucine and valine), important for the synthesis (production) of muscle fibers.

It is a product that is easy to digest and absorb and is indicated both for those looking to gain muscle and to help in the recovery of those who practice long-term sports.

CHOCOLATE PROTEIN MOUSSE

Ingredients:

  • 200ml pasteurized egg whites (or 6 egg whites)
  • 200g of 70% cocoa chocolate (sugar free!)
  • 1 scoop of Chocolate Whey Protein

Preparation mode:
Melt the chocolate in a water bath or in the microwave. Reserve.
Beat the egg whites (which should be at room temperature) until stiff and mix in the melted chocolate and Whey Protein.
Refrigerate for 4 hours.

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Written by

thaismassa

Functional chef, physical educator, graduate in sports nutrition.
The perfect triangle of healthy living =)