Conflicting information exists and on reading a few articles on how to gain weight I wondered what is the optimal protein intake? There appeared to be limited consensus on this but based on my own feelings and on discussion it seems a consensus is around 100 grams per day. Is this correct?
Well according to scientific studies the precise amount of protein a person needs just to maintain their muscle while in caloric deficit is 0.73 grams per pound of body weight. So simply multiply 0.73*[your body weight in pounds]=somenumber.
That some number is the exact amount of protein you require each day to maintain muscle while in a caloric deficit. So that would be the minimum amount you need and then increase from there when you're trying to build muscle to a maximum of around 1 gram per pound of body weight. Of course if you're gaining weight eating more protein doesn't hurt your goal but it's probably not ideal to stress the kidneys with excessive amounts which is why I think 1 gram per pound is maximum.
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References
https://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
@dana-edwards The method I use to calculate how much protein is needed to maintain muscle mass is bodyweight divided by 2.2 to get bodyweight in kgs then multiply by 0.8-1g. So for example 116 lbs=53 kgs*1g=53 g protein intake. Thanks for the topic.
I think you'd need to take a tremendous amount of protein to have kidney problems, the body easily stores the excess (unless it's a huge excess).
And it's 0.75 to 1g per kilogram unless you want to get beefed up. In that case you can go up to 1.5 or 2. So 100g is if you're like 75kg or more or if you want muscle.
And no respectable scientific studies would say pounds or some other idiotic measure like that. It's grams and kilograms, metric system :)
My references said pounds. I do agree if you have young kidneys then you probably wont have to worry about too much protein but not everyone has young kidneys.
Right, I was assuming young, healthy kidneys. You also need fat to be transformed into muscle so bulking up is a good way. And carbohydrates otherwise you don't have energy to exercise. Proteins after exercise and carbs before, mostly
good post @dana-edwards and this is a question that bodybuilders are always asking! I think a lot of the time people are consuming excessive amounts of protein out of fear of not getting enough!
Alex
How do you explain the muscle loss which happens to men after age 40? And how do you explain the muscle loss which begins for men in their 30s?
Yup, definitely agree with one gram per pound is ideal. Maybe half a gram at the least.
Why mixing grams with pounds? That makes no sense, people don't understand those stuff :D
Good post there's a cult of protein nowadays and many people have a hard time believing there's such thing as excessive intake. Well there is and those excessive proteins are getting converted into carbohydrates and fat, leaving nitrogen part of the amino acid molecule to form all sorts of toxic compounds within the body.
The thing is, while most people probably eat excessive calories in general the people who are in caloric deficit need to be aggressive about protein intake or muscle loss will occur. Muscle is very hard to gain and very easy to lose as you age.
Show me a person nowadays with a caloric deficit in their diet.
Anyone who has a body fat under 12% is likely in a caloric deficit to have such low body fat or on steroids. There are plenty of people who also have eating disorders or food sensitivities.
Very useful post!
I workout myself so i can confirm this:)
The course of time needs to be taken into account too. So often I see bodybuilders chugging their 1,000 calorie protein drinks. So much wasted protein, but it's usually the cheap stuff that really does nothing for muscular development over time.
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Great Post,
Protein is essential for bodybuilding, but also for life. They provide the essential building blocks for tissues, hormones and enzymes and account for 20 to 30% of body weight. And of course, in bodybuilding, proteins are used for muscle building!
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We need to balance it out instead of just protein. I believe if we do that then we will have healthy life. If our approach is not right and if we just focus on protein or such then it will not help. I like people to take experts’ advice instead of randomly following anyone. Check this out http://www.blackburndistributions.com/blog/supplements-fatigue-stress-tiredness/, it can be ideal.
@dana-edwards Throw out your calculator...counting protein grams and calories is about as OCD a behaviour as you can get. It also sells lots of protein. If a human being makes 2/3 of its energy from grounding and the sun (passive electron collection and making of excitons>atp through mammalian photosynthesis) and the ATP that produces WITHOUT food electrons...we may all just be barking up the wrong tree. https://www.quora.com/How-do-you-make-protein-shakes-for-bulking oh, and bulking...just say no. This is an old article but there is a good shake recipe in there.