Protein – How Many Grams Do Muscle Builders Need?
General Recommendations
Most sources suggest that those wishing to build muscle should consume 1 to 1.5 grams of protein per lb of bodyweight per day. This is quite a lot higher than what nutritionists recommend for ‘normal’ people who are not out to build muscle, which is 0.3 to 0.4 grams of protein per pound of bodyweight per day. So if you are serious about building muscle you are looking at three or four times as much protein each day than someone who is not training to build muscle.
This is actually quite a lot and most bodybuilders will use protein powders such as Gold Standard 100% Whey Protein to maintain their intake of protein.
What we really need from protein is the amino acids they contain. Nine of these amino acids cannot be manufactured by our bodies so we need to get them from foods like dairy products, meat and eggs. Our bodies are not particularly good at storing protein and will begin breaking down muscle to get it if we don’t get enough in our diet, which is something that most bodybuilders would rather avoid.
Is It Dangerous To Eat Too Much Protein?
The only certain problem with large amounts of protein is where a person has kidney problems, however many nutrition experts will claim that excessive protein – such as that consumed by those trying to build muscle – is unnecessary to maximize muscle growth.
A typical bodybuilder will have a diet that consists of about 40% protein whereas most nutritionists would recommend a diet consisting of about 20% protein for normal people.
So what should we do about this? Well, unless you have kidney problems a high protein diet is not going to do you any harm and the evidence of thousands – possibly even millions – of bodybuilders over the last 60 years or so is that a diet high in protein does indeed help the bodybuilder to build muscle.
In the end you have to find out what works for you. A possible compromise is to stay at the lower end of the bodybuilder’s recommendation – maybe 1 gram per pound of bodyweight per day – and see how things progress. You can then try increasing and decreasing your protein intake to see what works for you.
Choosing A Protein Supplement
Try to get as much protein as you can from food. Having said that, very few bodybuilders will be without some sort of protein supplement and most will take anywhere from one to six protein shakes a day.
Of all the protein supplements available, one of the best is Gold Standard 100% Whey Protein Powder because it does not bloat you if you drink it quickly and it tastes great.
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