How Much Protein You Should Eat to Build MuscleI double-scooped my protein shakes. I ate over a pound of meat per day. I popped hardboiled eggs like they were candy. I was a good little bodybuilder… with thankfully good little kidneys. Despite all the gorging, I looked and weighed more or bulking how much protein per kg the same and I was lifting more or less the same weights.
How Much Protein You Should Eat to Build Muscle | Muscle For Life
I double-scooped my protein shakes. I ate over a pound of meat per day. I popped hardboiled eggs like they were candy. I was a good little bodybuilder… with thankfully good little kidneys. Despite all the gorging, I looked and weighed more or less the same and I was lifting more or less the same weights.
Well… fool me once, shame on… shame on you. To my credit, I got wise, dramatically changed course with my diet and training, and finally escaped the crater of mediocrity. Would you rather listen to this article? Click the play button below! Want to listen to more stuff like this? Check out my podcast!
Your tissues such as muscles, ligaments, tendons, hair, organs, and skin as are all made from proteins, and so are hormones, enzymes, and various chemicals essential to life. Your body requires twenty-one amino acids to form proteins. It can produce twelve but must get the remaining nine from the food you eat.
The primary reason you eat protein is to provide your body with adequate essential amino acids to continue building and repairing your body. And the faster they lose muscle, the more likely they are to meet an untimely demise. One of the more baffling things I hear regularly. Even more puzzling is the claim that broccoli, gram for gram, has more protein than steak. First, broccoli contains about 13 grams of protein per pound. Second, not all forms of protein are of equal quality.
Some are absorbed by the body better than others and amino acid profiles vary. For example, animal proteins like meat, eggs, and dairy contain large amounts of essential amino acids. The bottom line is your protein needs are going to be easiest met by animal sources but, with some creative meal planning likely including protein powder , vegetarians and vegans can get plenty of high-quality protein in their diets.
The main reason I used to do this is I had read… in a book …that your body can only absorb about 40 grams of protein in one sitting. Any additional protein eaten beyond that threshold would be disposed of and thus unavailable for building muscle.
Depending on whom you listen to, the limit might be higher or lower, but there is a ceiling. Acid and enzymes in your stomach break the protein down into its constituents, amino acids.
Some forms of protein , like whey, break down quickly, whereas others, like egg, take quite a bit longer. According to one review , the human body can absorb approximately…. Now, how do we get from here to the fallacy that the body can only absorb so much protein in one meal?
We grab research on how eating protein affects protein synthesis rates by the throat, put it in the gimp suit , and drag it on over. Studies like this found that 20 to 40 grams of protein stimulates maximal protein synthesis. How high protein synthesis rates go is only one dimension of what happens with them when you eat. How long they remains elevated is equally if not more important. For example, research shows that 30 grams of whey protein spikes protein synthesis rates higher than 30 grams of casein does.
Whey causes a shorter, larger increase in protein synthesis whereas casein causes a smaller, longer increase. Casein also inhibits protein breakdown longer. The same thing happens when you increase the amount of protein eaten in a meal.
Eat 60 grams of protein and the effects are magnified but not fundamentally modified. Now, one other fallacy sometimes offered as limiting factor for protein absorption is the belief that all food moves through the small intestine in 2 to 3 hours. When your stomach detects the presence of protein, a hormone is produced that delays gastric emptying.
This hormone slows down intestinal contractions, buying your body the time it needs to absorb as much of the protein amino acids as needed. The net effect is carbohydrate and fat can be processed and absorbed relatively quickly and your body can take its sweet time on its protein.
In this study , scientists separated 16 young, healthy women into two groups. These women weighed, on average, about pounds, so 54 grams of protein in one meal was quite a lot relative to body weight. After 14 days, researchers found no significant difference between in protein turnover , synthesis, or breakdown among the two groups. Research on intermittent fasting lends insight as well. For example, the popular Leangains method involves alternating between a hour fast followed by an 8-hour feeding window.
Well, in this IF study , subjects either ate on a normal diet or fasted for 20 hours and then had 4 hours to eat their meals for the day. After 2 weeks, researchers found no difference in protein metabolism between the two groups.
These findings have been replicated in several other studies as well. Well, according to a study conducted by scientists from McMaster University, protein intake of 0. A study conducted by scientists from The University of Western Ontario concluded the same.
Another good study on the matter comes from researchers at AUT University. So, my standard advice for protein intake when bulking is 0. Although you might say you want to lose weight, what you really want to do is lose fat and not muscle.
Research also shows that high-protein diets are easier to stick to because they result in less mood disturbance, stress, fatigue, and diet dissatisfaction than lower-protein diets. Based on the same research cited in the section above, I recommend you eat 1 to 1. What this really boils down to is the amount of calories foods contain and how they break down into protein, carbohydrate, and fat.
Generally speaking, the best foods for weight loss are those that are filling and provide an abundance of micronutrients while also being relatively light in calories. As you can see, I focus on eating high-fiber , relatively unprocessed foods that taste great, provide my body with plenty of micronutrients, and keep me full. For instance, I love cheese, oils, and butter, but have to limit my intake of them while dieting because they pack a ton of calories without doing much of anything to fill me up.
The same goes for foods like dried fruit, chocolate, avocado, fattier cuts of meat, and whole-fat dairy. All foods I love but avoid while dieting to lose fat because I have to eat too many calories of them to be satisfied. The powders most suitable for weight loss would be those that are as close to pure protein as you can get. You can drink 1, calories and be hungry an hour later. Eat a 1,calorie meal with a good amount of protein and fiber, though, and you will stay full for hours.
Whey protein and other powders are convenient but not necessary. Eating protein every few hours is no better for building muscle or losing fat than eating it 2 or 3 times per day. If you like my articles, then you'll love my bestselling books. They'll show you exactly what you need to do to build muscle and lose fat without hating your diet or living in the gym.
Why the remark about having good kidneys at the beginning of the article? Does protein intake affect the kidneys?? This article appears to be saying the same thing. A maximum of 1. And again you state in this article that you find 1: But your calculator recommends 1.
How much is a metric fuck ton? I was told to eat g because my body could take it. However, it made me feel sick. Hi Mike, in BLS you write about protein totally different things. Im confused as well. Furthermore, you also discuss that there is a significant need for post-workout nutrition, but now you say it is not vital? One more question if you would Mike, I was diagnosed with celiac disease two months ago and my gut is still healing from this, meaning I have some nutrient absorption issues.
If I am taking in calories, how much protein would you suggest for someone weighing to ensure enough proteins are absorbed? Yes I walk about 4 miles a day at work and lift 5 days a week, cardio for about 2 hours per week: Always a fan and love the advise man, I stick to about 1 — 1. Help me reconcile the jump from 0. So why not go with the actual recommendation of 0. I read the abstract of the first study posted and it states: Elevated protein consumption, as high as 1.
Interesting, why would experience athletes require less? Basically the leaner you are and more muscle you have, the more protein your body needs to preserve muscle while in a calorie deficit.
The larger the deficit the truer this is as well. So i weigh but im lifting 5 days a week followed by mins cardio and an hour cardio on day 6…slowly dropping inches but very slowly…. Off to buy your female book!! You should caveat at the end that there is some research to suggest that spreading your protein throughout the day every 3 hours could provide the best net protein rates. Also is there any research on if there are any negative effects from getting all your protein from powders?
That study is way overhyped.