Tag Archives: How Much Protein

You Need To Eat Lots Of Protein To Build Muscle Myth

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Bruno Natural Muscle

The more protein you eat, the more muscle you will build, right? Wrong.

The body only needs so much protein every day; when you surpass its requirements, it simply processes the extra calories the same way it would excess carbohydrate or fat calories. The protein is broken down, and some of it is excreted while some is stored as body fat or used as energy. The requirements for protein are 1.2 to 1.5 grams per kilogram of bodyweight; this amount will ensure that your body is getting enough of the building blocks it requires to create new muscle.

Rather than ingesting too much protein, a better option would be to supplement your diet with good sources of carbohydrates, as they are the body’s preferred source of energy to create the muscle tissue from the protein you took in.

Whatever your goal, many organizations and individuals (particularly within the bodybuilding community), insist on athletes eating an extraordinarily high amount of protein sometimes more than triple the levels typically recommended by international government health boards.

Here are a handful of recommendations on protein intake from multiple sources, from numerous locations around the world. Here they are, in approximate order from least to greatest:

1) World Health Organisation 0.45 grams of protein per kilogram of bodyweight.

2) British Nutrition Foundation 0.75 grams of protein per kilogram of bodyweight.

3) Food & Nutrition Board (USA) 0.8 grams of protein per kilogram of bodyweight.

4) Health Canada 0.8 grams of protein per kilogram of bodyweight.

5) National Health & Medical Research Council (Australia) 0.84 grams of protein per kilogram of bodyweight.

6) American Association of Kidney Patients 0.8 to 1.0 grams of protein per kilogram of bodyweight.

7) Ask the Dietician 1.2 grams of protein per kilogram of bodyweight.

8 ) Journal of Applied Physiology (USA) 1.0 to 1.4 grams of protein per kilogram of bodyweight.

9) Medscape (USA) 1.2 to 1.4 grams of protein per kilogram of bodyweight (for endurance athletes).

10) Canadian Dietetic Association 1.0 to 1.5 grams of protein per kilogram of bodyweight.

11) American Dietetic Association 1.0 to 1.5 grams of protein per kilogram of bodyweight.

12) Medscape (USA) 1.4 to 1.8 grams of protein per kilogram of bodyweight (for bodybuilders).

13) Journal of the American College of Nutrition 1.6 to 1.8 grams of protein per kilogram of bodyweight.

14) Journal of the International Society of Sports Nutrition (UK) 1.4 to 2.0 grams of protein per kilogram of bodyweight.

15) Iron Magazine (USA) 2.2 grams of protein per kilogram of bodyweight.

16) Bodybuilding.com Protein Calculator (USA) 3.3 grams of protein per kilogram of bodyweight.

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Grams Of Protein You Should Be Eating In A Day

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Protein-sources

Have you ever found yourself wondering, how many grams of protein should I eat in a day?

The answer to that can be relatively simple or complex. There are some questions you should ask yourself before you ask how many grams of protein should I eat in a day? Ask yourself, what are my goals? Do you lead a sedentary or active lifestyle? Once you have decided what kind of goal you have in mind and have answered what kind of lifestyle you lead then you can have a better understanding of “how many grams of protein should I eat in a day?”

Active vs. Sedentary Lifestyle General Guidelines:

Although daily estimates for how many grams of protein should I eat in a day varies, a general guideline for people that lead a sedentary lifestyle is that you need to consume about 0.8 grams per kilogram (2.2 pounds) of ideal bodyweight (the weight you would like to be). A general guideline for the more active person who is looking for gains in strength should be to consume 1.2 to 1.4 grams of protein per kilogram of ideal bodyweight.

If you are a sedentary male weighting 140lbs you should be consuming 50.4 grams of protein per day.
Calculation= (140lbs/2.2) * 0.8 = 50.4 grams

If you are an active male weighing 140lbs you should be consuming 76.36 to 89.1 grams of protein per day.
Calculation= (140lbs/2.2) * 1.2 = 76.36 grams
Calculation= (140lbs/2.2) * 1.4 = 89.10 grams

What is your Goal?

The question of “How many grams of protein should I eat in a day” really depends on your goals. Do you want to lose weight, gain strength, increase performance or just increase your quality of life?

Dieting and your ideal bodyweight:

Using the above formulas can also help you answer the question of “how many grams of protein should I eat in a day?” if you want to lose weight.

If you lead an active lifestyle and currently weigh 140lbs you should be eating about 76 to 89 grams of protein per day (based on the above calculations). If you want to decrease your body weight to 130lbs you should be eating 71 to 83 grams of protein per day.

If you lead a sedentary lifestyle and currently weigh 140lbs you should be eating about 50 grams of protein per day (based on the above calculations). If you want to decrease your body weight to 130lbs you should be eating 47 grams of protein per day.

Strength and Performance:

If you want to gain strength or increase your performance more than likely you will want to eat more protein than the average person. Consuming about 1.2 to 1.4 grams of protein per kilogram of ideal bodyweight (what you want to weigh) is the advice usually given by seasoned bodybuilders. Just remember to balance your protein intake with the right amount of carbohydrates.

If you lead an active lifestyle and currently weigh 140lbs you should be eating about 76 to 89 grams of protein per day (based on the above calculations). If you want to increase your body weight to 160lbs you should be eating 87 to 102 grams of protein per day.

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