12 strength training exercises for the chest

   Proteins are the essential element in macronutrient for muscle building.The daily amount of protein that must take a bodybuilder is different compared to other people and even for those who follow other sports.And since the objective of cuturisme is to have more muscle then the bodybuilder must consume more protein compared to others, but always in the logical framework. For this research a rule to calculate the protein we consume is necessary before, for reasons not to consume them arbitrarily and also not to abuse it.If you like sport and you really want to go away, get used to the time calculated to time to monitor your intake of protein.First look for the best sources of protein such as red meat, white meat, egg whites, milk ... (protein from animal sources). Avoid including protein vegetable based in the daily calculates .The powdered protein may also be an element in our calculations.The proteins we need to take a day is 2.2 grams per kilogram of our weight.We take the example of someone who weighs 80 kg, it should consume 176 grams of protein per day: 2.2 g × 80 = 176gif more or less a few grams it is not serious.Before that, of course we must have an idea about the percentage or amount of protein in the element mentioned above.Searching the Internet nutritional food chart, it will give the amounts of all nutrients (proteins, carbohydrates ...) in all foods (eggs, chicken, fish ...).For example 100g chicken breast provides 22g of protein almost, an egg white: 3g of protein, Milk 250ml: 7.5g of protein and so on.So it's easy to caluler now with all these means.But most important is how to balance between meals, it means not taking 25g of protein in such a meal and 60g of protein in a autre.la amount in every meal should be similar or more or less with a small gap few grams.The minimum food we need to take is 5 meals a day.So the rule for the exact calculates protein per meal is as follows:body weight × 2.2 g / number of meals.Always taking the example of a bodybuilder weighing 80 kg, and knowing that it takes 6 meals a day, the number of proteins that must consume in each meal is 80 × 2.2 g / 6 = 29,33g say 30g repas.Équivalent of protein per 10 egg whites and chicken breast 150g or 1 liter of milk ...If the same case takes 5 daily meals, he must take 35,2g of protein per meal: 80 × 2.2 / 5 = 35.2.That is the side of proteins, remember that there are other calculations to do for other nutrient element that we will discuss in other subjects.