How much protein do you need to build muscle?
Meeting the body’s protein (protein) needs is one of the most important steps in building muscle. However, determining exactly how much protein should be consumed can be difficult, as there is no single definite formula to answer this question.
Proteins are like building blocks for our body. A certain amount of them is required by the body for age-related muscle growth and preservation of their shape, and if they are not enough, this can lead not only to a violation of the structure of muscle fibers, but even to their deformation.
What are proteins?
Protein is a special type of molecule that is mainly composed of amino acids. In the human body, proteins perform a huge number of functions, among which a special place is occupied by the restoration of muscles and the building of muscle mass.
Our body breaks down protein molecules into amino acids and uses them to produce its own protein, which is directly used by the body to perform various kinds of tasks.
Nevertheless, the need for protein is a purely individual characteristic. For example, bodybuilders need more protein because their muscle fibers require constant repair.
In the international weekly Journal of the American Medical Association published a report by the Council of the Institute of Medicine, which stated that the recommended daily allowance (RDA) of protein for people over 18 years old should be 0.8 grams per kilogram of body weight or 0.63 grams per pound of weight.
It also looked at the dietary guidelines published by the US Department of Agriculture and Government Programs, from which it follows that the amount of protein for a person weighing 70 kilograms should be exactly 56 grams .
But if a person goes in for sports, then these figures in research can only be taken as the minimum amount of proteins that he needs. Based on this, if a bodybuilder weighing 70 kilograms daily consumes less than 56 grams of protein, then his muscles will suffer, and the body will not grow due to a negative nitrogen balance.
Similar studies were carried out at the Institute of Medicine (Institute of Medicine). But in them this topic is revealed somehow approximately. They say that 10-35% of calories should come from protein intake. But this statement is rather vague, since the difference between 10 and 35 is huge and it does not explain how useful nutrition is according to such a formula.
It follows from their report that if we consider the range of distribution of macronutrients ( AMDR) and take into account, then from protein should come from 10 to 35% of calories, then, for example, a 19 boy, 5.9 feet (180 cm) tall and weighing 167 pounds (75.7 kg) should consume from 0.43 grams to 1.5 grams of protein per pound of bodyweight every day, but that’s out of the range (RDA)!
According to another study from McMaster University for athletes, the protein norm should be 1.3-1.8 g / kg body weight. At the same time, researchers from the University of Western Ontario ( University of Western Ontario) say that it should be within 1.6-1.8 grams. And as the intensity of training increases, this figure should also increase.
A little math
The simplest formula for calculating protein: 1 gram per 1 pound weight (0.45 kg). This means that at 150 pounds (68 kg), a person needs 150 grams of protein.
What bodybuilders say about this …
According to bodybuilders, eating 1 gram of protein per pound of weight is a must. This golden rule has been in use for several decades. In addition, during training, they recommend increasing this dose to 1.2-1.6 grams of protein per 1 pound of weight.
Calculating the required amount of protein is a difficult task. Let’s try to summarize all the information and deal with this question once and for all.
- 0.36 grams of protein per pound of weight is a must for athletes daily. Eating less protein causes muscle to suffer.
- Bodybuilders must provide 1 gram of protein per pound of bodyweight to gain muscle growth.
- For bodybuilders who want to pump your muscles vigorously, this dose should be increased to 1.2-1.6 grams per pound.
- Protein requirements depend on the amount of body fat, so it is important to use the percentage of muscle mass for calculations.
- Too much protein in the body is not harmful.
Protein is a must for muscle growth, so be sure to replenish regularly. But that’s not all. In addition to proteins, carbohydrates and vitamins also play an important role, which must also be consumed correctly.
What can you say about the norms of protein intake for bodybuilders? Write to us, about it in the comments, we will be glad.