How much protein do you need?

A simple question that varies from person to person, many experts will tell you that on a day to day basis most people will consume more protein than their bodies need which ranges from 40 to 70 grams per day depending on your gender age and situation.

However for people who are looking to build muscle and take part in regular resistance training and endurance workouts your bodies’ protein needs dramatically increases as your body can rapidly break down muscle protein so we go from needing 0.8 grams of protein per Kg of weight up to 1-2 grams per kg.

So at first glance you would be lead to believe that if you want to build muscle you take on more protein right?

Wrong, this is only the case to a certain extent, your body can only absorb so much protein and after you reach a certain level increasing your protein will offer no more significant gains. There have been many studies carried out on athletes and although there is evidence that bodybuilders and athletes much like anybody who exercises do require more protein there is also evidence that any more than double the recommended daily intake of protein won’t actually offer any further gains.

So in short the more you exercise the more protein you need, however taking it too far won’t offer you any more gains in muscle than taking just enough.

How to Calculate Your Protein Needs:

1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Example: 154 lb male who is a regular exerciser and lifts weights
154 lbs/2.2 = 70kg
70kg x 1.5 = 105 gm protein/day

Getting this protein from your diet alone can be hard to achieve, which is why athletes the world over use Whey protein Supplements such as optimum nutrition 100% Whey which gives you 26g of Protein per serving and can be used to make up for the lack of protein in your diet.