For instance, if a 225lb man wants to reduce his bodyweight to 180lbs through proper training and nutrition, he should consume a base of 180g of protein per day.
If you are overweight and trying to reduce your body fat, I recommend that you aim to consume your target bodyweight in grams of protein. 2įor example, a relatively fit 180lb man should aim to consume between 108g and 198g of protein daily for muscle gain. The exact amount that’s right for you will depend on your goals, genetics, and the rest of your diet, but aiming to hit between those targets should be sufficient for most people. Research shows that the average trainee looking to build muscle can benefit from getting between 0.6g to 1.1g of protein per pound of bodyweight. So, how much protein should you eat per day to build muscle? Really, it depends.
That might seem high to some of you, and for others it might seem too low. Popular belief is that in order to build muscle you must consume up to 1.0g of protein per pound of bodyweight. I think it is safe to say that if you are trying to build muscle, you will want to be on the higher end of the spectrum.1 How Much Protein Is Really Enough? In general, the higher your overall activity level, the more your protein requirement increases. The National Strength and Conditioning Association (N.S.C.A.) recommends that active people aim to consume between 0.4g to 0.6g of protein per pound of bodyweight, and as much as 0.8g for competitive athletes. It’s important to note that the ADA’s recommendations are based on sedentary individuals, and those that are more active will have a slightly higher RDA. This means that as a bare minimum, a 180lb male only needs 65 grams of protein per day to meet his daily requirements. The American Dietetic Association’s RDA (recommended daily allowance) for protein is 0.36g per pound of bodyweight. So how much protein do you need when trying to get huge? Common Daily Protein Recommendations Although it sounds good in theory, the traditional “more is better” approach doesn’t necessarily work here. I‘ve seen recommendations that range from as low as 50 grams of protein per day to as much as 3 times your bodyweight. While people generally understand that consuming adequate protein is incredibly important to maintaining lean mass and supporting muscle growth, eating the right amount of protein can be the tricky part. Your muscles are made up of over 25% protein (a very significant amount!) along with up to 75% water and stored glycogen (carbohydrates). Without proper nutrients, no matter how much time you spend weight training, you’ll have a tough time getting the results you’re looking for. Diet is extremely important when trying to improve your body composition. The other half takes place in the kitchen. When it comes to building some serious muscle, all the work you do in the gym is only half of the battle.
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