Protein Needed To Build Muscle for 2018

Complete protein needed to build muscle guide updated for 2018. No outdated bro science BS. You can skip looking around and build REAL muscle with our online course. Pennies compared to a personal trainer and a lot more flexibile.

Evolutionary Approach to Health and 26, 2016 by Eirik 6 the years Ive gotten a lot of questions about protein requirements for strength trainees and bodybuilders. How much do you recommend for protein intake on workout days? In general, its a not a problem to eat more protein than 2 grams per kilogram of body weight, but the added benefits of doing so are probably small (for most of that being said, I dont think its necessary to count how many grams of protein you take in every day. If your question is about a topic I think a lot of people are interested in, then I answer it here on the Ive already written about many different subjects related to health and fitness here on the so before you shoot me a question, please do a to see if you can find an answer to your question in any of my Under: All posts, Ask Eirik 26, 2016 at 2:33 body has systems in place that regulate how much protein you need and crave.

protein needed to build muscle

Ask Eirik: How Much Protein Do I Need To Build Muscle?

5 grams per kilogram. 7 grams per kilogram. Excessive protein intake would be more than 2 grams per kilogram of body weight each day. Manufactured foods dont contain everything you need from food, nor do manufacturers know everything that should be in food.

Looking back, however, I now realize that even though I continued to make gains in the gym, my rate of progress was about the same as it was before I increased my protein intake. 25 grams per pound of bodyweight, I wasnt recovering as well and had lost a little muscle. I have now discovered that there is no noticeable difference in bottom line results if my clients eat protein twice per day rather than six times per day. In over 20 years of varying my post workout shakes, Ive never seen a bit of difference in actual results.

Just eating piles and piles of protein alone certainly won’t make you a muscle god on its own. Not great if you’re looking to get bigger. 75g per kilogram of bodyweight. 8g of protein per kilogram of bodyweight is optimal for most people who train. 5g per kilogram of bodyweight (So 160g to 200g of protein for your 80kg man)

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36 grams per pound of body weight. 4 grams of protein per day. 36 grams/pound/day is an appropriate value for the RDA for elderly persons as well as for individuals 18- to 50-years-old, the point is the RDA is functionally defined as the amount of protein needed to avoid a deficiency that would lead to a progressive loss of lean body mass (as reflected by negative nitrogen balance). The wide range recommended in the AMDR (10%-35% of energy intake) implies uncertainty regarding the exact optimal level of protein intake. After sifting through all the murky data and interpretations, we know THE MINIMUM amount of protein required to avoid losing muscle mass is around .

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Athletes seeking to gain muscle mass and strength are likely to consume higher amounts of dietary protein than their endurance-trained counterparts. The main belief behind the large quantities of dietary protein consumption in resistance-trained athletes is that it is needed to generate more muscle protein. It does appear, however, that there is a good rationale for recommending to athletes protein intakes that are higher than the RDA. Our consensus opinion is that leucine, and possibly the other branched-chain amino acids, occupy a position of prominence in stimulating muscle protein synthesis; that protein intakes in the range of 1. 8 g kg(-1) day(-1) consumed as 3-4 isonitrogenous meals will maximize muscle protein synthesis.

5 grams of protein per pound of body weight. The answer you get is the ideal range for how many grams of protein you should eat per day. For example, a 300lb man looking to get down to 200lbs would use 200lbs as their weight when calculating how much protein they should eat per day. Thats how many calories protein will account for in your diet each day important source.

the question is, when you want to build muscle, how much protein do you need to of talking about how much protein you need, lets take a step back and look at what protein is and what its effects are on our are molecules consisting of various amino acids, and are the building blocks of our bodies. In brief, proteins are important building blocks of bones, skin, blood and muscle. is a macronutrient along with fat and carbohydrates, which means the body needs a relatively large amount. is made up amino acids containing nitrogen. Being in an anabolic state will allow you to build muscle. know that protein is essential and even more so when going to the gym and working out. Our bodies need to be in an anabolic state for building muscle and for those who are working on this will need a higher protein intake to prevent muscle loss during it comes to muscle mass, daily grams of protein per unit body weight (kilograms or pounds) are taken into account to measure the number of protein needed to build To sum this up, once you are past the level at the gym normally there are no advantages to consuming more than 1,8gr/kg of protein a day to preserve or build muscle.

Linkurile pentru celelalte părți ale interviului sunt în descriere.Ai menționat reducerea proteinei la jumătate și cred că acum aproximativ un an ai făcut cercetări serioase despre proteine, diete, persoane fără grăsime,experiența mea nu este relevantă, dar eu consumam foarte multă proteină pentru întreținerea mușchilor. Apoi am încercat să consum ceva mai puțină și mă bazam pe studiile care sugerau 0. 8 grame de proteină pe 0. 5 kg de greutate. Acum fac IF, deci este mai ușor să mă simt bine cu cât mănânc și consum proteine la două mese, în loc de șase.
Când făceam asta, aveam mai mult loc pentru carbohidrați și grăsimi și totul se simțea mai bine.Aveam mai mulți carbohidrați și grăsimi, nu am măsurat testosteronul, dar dacă mă bazez pe sex, este mult mai înalt. Tu ce crezi despre alegerea optimă a cantității de proteine? Pentru mine, 130 de grame pe zi îmi dau voie să savurez grăsimi și carbohidrați, să mă simt mai bine, mai multă serotonină și așa mai departe. Deci consumi în jur de 2 grame de proteină pe 1 kg de greutate corporală. Ar veni cam 0. 9 grame de proteină pe 0.
45 kg.Cam așa. Aș spune că este foarte bine. De obicei folosesc 0. 8 1. 3 g de proteină pe 0.
45 kg de greutate corporală.Tind să folosesc partea inferioară, cam 0. 8 1 g de proteină pe 0. 45 kg de greutate corporală, dacă cineva nu este la dietă. Dacă sunt la dietă, voi folosi partea superioară a intervalului pentru efectul de sațietate și dacă ești cineva căruia îi este mai bine cu un nivel mai ridicat de proteină, legat de retenția masei corporale fără grăsime. Recomandările pe care le am făcut în urma revizuirii analizei sistematice și în urma studiilor mele sunt pentru persoane care nu au multă grăsime și țin dietă, fac antrenament de rezistență și cardio.
Fără a intra prea mult în detalii, majoritatea oamenilor vor auzi doar ce vor când este vorba despre antrenament și vor face la fel și când vine vorba despre nutriție.Dacă deja cred că nivelul ridicat de proteină este eficient și mă aud spunând 1. 2 1. 3, vor auzi doar 1. 3. Nu prea este ceea ce am spus.
Încă o întrebare rapidă, Eric.Ai spune că atleții mai avansați au nevoie de mai puțină proteină decât intermediarii sau începătorii? Cred că este adevărat că poți pune mai puțin. Deci cantitatea de adaptare pe care o primești de la proteine ca răspuns la antrenament este mai mică. Să ne întoarcem. Atletul avansat ar trebui să se forțeze foarte tare pentru rezultatele în scădere. Deci tot vor mai avea un stimul de adaptare.
Dacă o fac cum trebuie, proteina nu ar trebui să fie prea diferită, în opinia mea.Vor avea nevoie de mai mult volum, nu pentru sinteza proteică, ci pentru daunele musculare de la antrenament. Dacă faci foarte mult volum cu o frecvență crescută , cu greutăți mai mari, va afecta nevoia ta de proteină, în opinia mea. În plus, dacă faci destule, încât să progresezi,ar trebui să fie o nevoie similară. Dacă iei un studiu care compară același program de antrenament pentru un antrenat și un neantrenat, nu mai este același lucru deoarece aș putea pune un atlet avansat să facă un program de novice și ar regresa. Nu produce un stimul de adaptare.
În loc de a spune că avansații, intermediarii sau începătorii au nevoi diferite,să spunem că antrenamentul tău produce un stimul de adaptare și nevoia de proteină va fi la fel.Dacă ești la menținere, poți spune că ai nevoie de mult mai puțină proteină. Să mănânci mai puțină proteină nu înseamnă că trebuie să renunți la ea. Mulți uită asta. Dacă preferi să mănânci mai multă, fă o. Dieta este legată și de preferințele personale.
Trebuie să găsești o strategie care se încadrează în reguli și care îți place.Ceva amuzant despre preferințele personale. L am întâlnit pe Menno Henselmans când eram în Oslo, amândoi am prezentat. Este un tip super. Amândoi am citit majoritatea studiilor despre proteine și am ajuns la concluzii asemănătoare. Eu trebuie să mă forțez să ajung la 1.
8 grame de proteină pe 1 gram de greutate corporală, regulat.Îți este greu să mănânci atât de multă? Corect, îmi este greu să ajung la acele valori. Dacă soția nu mi ar aduce shake urile proteice la antrenament, nu aș reuși. Serios?! Și ea știe că ai nevoie de multă proteină. Menno, pe de altă parte, întrece valorile mereu. Este interesant că el este de părere că ai nevoie de mai puțină proteină decât intervalul meu.
Vorbim de diferențe de 0.2 grame pe 0. 45 kg. Cred că este amuzant. Preferințele personale joacă un rol important. Cred că dacă ai un interval despre care știi că este bun, ar trebui să l păstrezi.
Există diferențe individuale.Sunt unele studii despre oameni care au nevoie de mai multă sau mai puțină proteină. Trebuie să te gândești care este o recomandare rezonabilă. Îmi place să folosesc 1. 8 grame ca valoare minimă. Asigură te că atingi acea valoare.
În afara sezonului , dacă consumi ceva mai multă, ți ar putea da câteva avantaje legate de retenția musculară.Chiar dacă teoretic ai consuma cu 30 de grame mai puțin, să spunem că ai nevoie de 160 de grame și mănânci 130, nu este ca și cum nu ai mai putea pune mușchi pentru că nu ai consumat proteina. Ca în acel studiu cu volumul scăzut, înalt și moderat. Volumul moderat este cel mai bun. Ceilalți nu au progresat la fel de mult. Dacă mănânci 1.
2 grame pe kilogram, aproximativ 0.5 0. 6 grame pe 0. 45 kg, tot vei deveni mai mare și mai puternic, dar s ar putea să nu mai fi la fel de eficient ca cei care mănâncă 0. 8 grame. CONCLUZII ȘI APLICAȚII PRACTICE Consumul optim de proteină este considerat a fi 1.
8 2.9 g pe kg. Nu are rost să discutăm despre o diferență de 0. 2 0. 3 grame. Dacă îți place să mănânci mai multă proteină, fă o.
Preferința personală ar putea fi un indicator al nevoilor naturale ale corpului.acest ultim enunț este bazat pe observațiile personale. Mulțumesc pentru vizionare!Urmăriți l pe Eric Helms pentru mai multe lucruri interesante. Nu uitați să dați Like dacă v a plăcut videoclipul!. .

well scan on shop boy Casey welcome back to vegan hustle TV I love you guys have been answer me yo Casey how much protein do you consume on a daily basis some of us answer that for you guys okay so straight to the point I consume anywhere from point seven grams of protein per pound of bodyweight up to one gram of protein per pound of bodyweight okay on average I don’t even hit anywhere near one gram of protein per pound of bodyweight I have Ruggiero the point seven point eight mark I’m 200 pounds all right so that means on a daily basis on average army in around 160 grams of protein and that is more than enough for me to build muscle bear in mind a lot of supplement companies will tell you your we need to be eating 1.5 to 2 grams of protein per pound of bodyweight that couldn’t be more far from the tree supplement companies their main goal is to make a pop hit now I’m not saying all something like companies are bad guys I’m really good ones out there such as Vega when I first went vegan after the first year I started using Vega protein shakes really good on my digestive system didn’t give me diarrhea and in the future who knows I may start using again but for now I’m able to consume hundred city gram of protein straight from my food now then for the last year or so I’ve not been tracking my macros simply because I eat a variety of whole foods every single day so I know that I’m hitting all my micronutrients where I having to worry the only thing that concerns me is no matter calories I intake and if I want to build muscle are my carriers of it from enemies away I reduce my calories but I know that would be nomadic I was on eating I mean in a variety of pretty much every frame nutritious need to understand guys that protein is basically the like step two when it comes to the it is vital that you get in code carbohydrates you need your good carbohydrates you need your good fats carbs acts like that that’s the energy system for your muscles okay so you need to be able to power your workouts in order to tear a lot of muscle fibers so that then the protein can then start rebuilding them back bigger and stronger there is no one size fits all when it comes to protein intake depending on your genetics depending on your body type depending on your lifestyle how active are you the gate deeds you have to take all these kind of things into consideration when freaking out your macros but for me no less than 0. 7 grams to no more than one gram of protein per pound of body weight anyway guys hope that helps be sure to LIKE comment share subscribe I’ll see you in the next one. .

everyone Erik Alma’s back from 3d muscle journey and I’m here Thank You Omar for having me to once again talk about learning the hows and whys of topics so that you can become a better student of the sport practitioner better reach your fitness goals or a better trainer depending on what’s relevant to you today we’re going to be talking about a much loved topic among my brothers and sisters protein so step one let’s make sure we get all on the same page macronutrients are where we derive our energy ok calories come from macronutrients there are carbohydrates there are fats and there are proteins proteins have four calories per gram as well as carbohydrates and fat has nine calories per gram so when you look on the back of nutrition label and it shows how many grams of carbs fat and protein if you multiply them by four four and nine and then add them together you’ll see that’s quite close to the total calorie content of the food any discrepancy is because of potentially the way your country counts fiber the types of fiber in the food and also rounding errors and potentially just in mislabelling okay so proteins where we get energy however the energy we get from protein is not as easily converted into energy so here’s something to think about carbohydrates and fats are pretty much directly converted into their constituent substrates that we use for energy however protein is built of amino acids okay now some amino acids can be directly metabolized some directly metabolized in muscle a group that you guys are probably familiar with or referred before is the branched chain amino acids but there are others and the other amino acids have to be converted in the liver to other substrates so essentially is the energy inefficient process of turning protein into energy for the most part we think of protein as a building block of our body which is why as burrows instances care about it so much we lift weights to try to stress the muscle so that it grabs the proteins and builds a bigger muscle more or less okay so this is another reason why it’s not appropriate to set protein as a percentage of your calories but rather in relation to your body weight so people typically talk about protein in relation to body weight such as grams per kilogram grams per pound or grams per pound of lean body mass or grams per kilogram of lean body mass and if I say grams per pound or grams per kg I mean grants per pound sir kg of total body weight and if I say lean body mass I mean lean body mass so no one asked me that all right getting back to it protein primarily used for build and repair I can be used for energy but it’s an energy inefficient process one way to measure this is what’s called the thermic effect of food so when you have a very protein rich meal mostly protein roughly 30% of that is actually the energy it provides is burned off in the process of turning it into energy compared to fat which is almost no energy there’s almost no thermic effect of food of a fat based food and carbohydrate is somewhere in between that negligible versus 30% so protein is essentially the most energy inefficient macronutrient we can eat okay which has some interesting implications that we’ll get back to as we continue through this process so now we know what protein does why should be related to body mass that it provides energy okay we want to be eating a lot of it right more protein we eat more we have to build remember though you can’t just simply eat more and more and more protein and get bigger and bigger and bigger at a linear rate because protein is not what causes muscle to adapt your training is what causes muscle to adapt and then you use that protein so of course there’s a limit to how much benefit you can get from eating protein eating way too high of protein forces your carbohydrates of your fat low right to compensate for calories but if you don’t drop your carbohydrates and fat low and you just increase everything and you just get sloppy or do you we’ll talk about that later but how much should you take in well if you talk to captain Burroughs see if this bench a lot and your gym the big jack dude who is the biggest guy benches the most he might tell you something really high like two grams per pound however if you go then talk to a nutrition professor they would tell you the RDA or maybe if there are sports nutrition specialists somewhere around twice the RDA is kind of a cap the RDA or the recommended daily allowance at least in the United States is point eight grams per kg so why is there such a huge discrepancy well in essence captain bro Cephas and your nutrition professor are answering two different questions all right the vast majority of nutrition research is out there for health preventing malnutrition so organizations like the World Health Organization might sponsor research on what’s called in balance okay so nitrogen is an element that is only found in protein so we can measure whether or not we are losing body proteins or gaining broad a body proteins or maintaining body proteins by measuring the nitrogen in our foods and the nitrogen we excrete so the RDAs are the level at which you can maintain nitrogen essentially these are a minimum protein intake for health a very different answer to the question that you’re asking then what Kathryn bro Cephas would tell you he’s trying to tell you what he thinks is the most protein you should eat to get the maximum benefit from your training now before we really dive into what’s an appropriate intake let’s talk about safety this is something people are often concerned about so first off there’s been suggested that metabolic health can be affected by protein that you’re over stressing maybe your kidneys maybe your liver and now we’ve got a fair bit of research on actually some pretty high protein intakes that would suggest that this is not the case so here as you can tell what I’m putting up are multiple studies on intakes around 2 grams per pound and the lowest one I’m showing here is around 1.5 grams per pound and some right around a gram per pound and all of them showing that the metabolic panels are right within normal ranges okay and research is still happening on this and I believe Jose Antonio has said he’s going to be publishing a study pretty soon on a year long study people taking in around 1. 5 to 2 grams per pound of protein and there are no issues okay and this is healthy people of course if you have issues with renal function if you only got one kidney for example it is not a good idea to eat a very high protein diet but if you are a healthy training adult there is nothing to fear about a high protein diet okay so with that myth gotten out of the way let’s move forward and talk about what is an appropriate intake well we’ll take the wayback machines around 2012 2013 when I was doing my second master’s degree here in New Zealand and I was studying protein intakes in dieting resistance trained athletes who were getting leaner now I proposed the hypothesis in a systematic review that got accepted in 2013 then it makes sense for lean dieting resistance trained athletes like a bodybuilder who’s dieting for a competition or a powerlifter cutting for a weight class to need a higher protein intake reason being is that when we start dieting protein breakdown goes up this is because we have less total calories so we have to get more energy from somewhere okay as you get leaner in as your body fat stores go down your protein utilization as fuel as energy increases as does when your glycogen levels go down or your stored carbohydrates so as you decrease your your body fat as you decrease your energy stores and intramuscular triglycerides and as multiply kijun levels drop protein utilization goes up okay in addition you’re probably doing more activity and the higher activity levels the higher your protein requirements just to meet that nitrogen balance level so if you’re doing cardio you’re doing weight training you’re leaner and you have lower levels of glycogen all of those are going to increase protein breakdown so my hypothesis was hey maybe we should increase protein to offset that however other interesting things happen when you die your protein synthesis rate gets more efficient so you get a better response per dose of protein now why would that happen because you need more right so the whole reason the body gets more efficient with something is because it needs more protein breakdown levels are going up it’s kind of a safeguard right so it’s an indication of your body guarding against muscle mass loss and typically this is a losing battle when you look at dieting Studies on athletes over long periods especially when they’re trying to go from lean to leaner or average to lean more often than not there is muscle mass losses so of course we know that this increase in protein synthesis efficiency doesn’t make up for that that’s shortfall or people would just be getting bigger as they diet which does emit doesn’t make any sense right so my hypothesis was that oh okay we increase the protein we try to offset this and maybe this will be beneficial and then I did a follow up study because this is one of those things where we have very little research in fact the only research we have and there’s about three or four studies including the one I did that directly answer this question only compare very low intakes in the range of point eight to one gram per kg or just right around or actually as high as recently 1. 2 grams per kg which is just barely above the RDA two high intakes in the range of say 1. 6 which is more of a moderate intake one point grams per kg to as high as about 2.
3 2.4 grams per kg which is just over a gram per pound of protein so it’s not surprising that you know just over a gram per pound is better than 1. 2 grams per kg what I tried to study was that moderate intake of about 1. 6 grams per kg which is typically what a sports nutrition research book would tell you is appropriate for an athlete and to something around two point eight grams per kg you’re right around 1. 3 grams per pound closer to what a bodybuilder might take in and while I didn’t find a difference in terms of strength or muscle mass in a relatively short period of two weeks there was a greater sense of well being on the surveys that I took that are typically used in studies to determine whether someone is overtraining so the athletes on the higher protein group felt better maybe in a few months that would have resulted in some kind of change in strength or or lean body mass or fat mass tough to say but right now we know that people typically feel better while dieting on a higher protein intake and we know that high intakes are better than low intakes now that’s set in a dieting state I do think you can go too high if you’re to go so high in protein intake that you’re actually forcing carbohydrate and fat levels down because remember when you’re dieting you have a calorie budget that can negatively affect training or physiological function and now you’ve got an issue that’s more improvement important than just the protein intake you have so what’s the maximum amount I think you should probably take in probably somewhere around two point eight grams per kg of total body mass or roughly around one point three grams per pound of total body mass any higher than that while dieting especially and you might be forcing carbohydrate and fat to low whether you’ll get a true benefit in terms of lean body mass retention tough to say it certainly won’t hurt you and it may improve your adherence by increasing satiety and there’s a decent amount of research to show that that protein up to a up to a limit protein does increase satiety and makes you feel better so it could be a psychological benefit that might turn into a physiological benefit but nonetheless there’s absolutely no harm in going up to right around that say 1.
3 grams per pound limit so now the question is what’s the most we can benefit from while we are trying to put on muscle well if you were to take a step back and look at all the studies on outcomes such as strength or muscle mass it’s in most the time it shows that there’s not a benefit to a moderate or a high protein intake compared to one another however every once in a while you will find that a higher protein intake beats out of modern moderate protein intake but almost an in fact I don’t think ever has it been the other way around so essentially my tale is one of cautious skepticism right if we know that moderate and high protein intakes are most the time the same but every once in a while high seems to be better maybe it’s better to err on the high side so typically my recommendation is to eat at least point eight grams per pound of protein and you can take that a little bit higher I would say you could actually even go higher than one point three grams per pound on the offseason because it certainly won’t suppress your carbohydrate and fat levels but now let’s talk about why you might want to go high or might why you might want to go low within that range and kind of just skirt the lower end of what we think is optimal now Jose Antonio is in a series of studies looking at very high protein intakes right around the range of 1.5 to 2 grams per pound interestingly enough even when increasing calories by adding protein he found that people were not gaining body weight now why would this be so let’s go back to that thermic effect the food that I talked about and said we would come back to protein if you add a whole bunch of protein to your diet it’s actually you know almost a third of that is being burned off in terms of the thermic effect of food additionally as you try to overeat often and most people and there’s a lot of individual variability you’ll also get an increase in energy expenditure via non exercise activity thermogenesis so meaning you try to eat more your body’s trying to gain weight and it’s going or you’re trying to gain weight and your body’s going to hold on I don’t want you to gain much weight so between meat and TF the thermic effect of food a lot of that calorie surplus is offset okay in addition protein is very satiating and perhaps less the meals were totally finished and just a few extra bites were left on the plate or there’s slight misreporting in terms of the data you know it’s easier to miss report when you just don’t want to eat all your food and you want to remain compliant you know for a study so between satiety in neat and increased thermic effect of food it’s actually quite hard to gain weight on a very high protein diet so you have to ask yourself the question are you someone who struggles not to get too fat in the offseason or you’re bulking phase or are you someone who struggles to put on weight in the offseason if you are a novice or intermediate trying to gain weight and you are struggling to do so it might be smarter to be right around that point eight grams per pound or 1. 8 grams per kg so that it’s easier to get more food likewise if you’re someone who struggles not to get too fat while gaining you might want to actually keep that protein intake even higher than the recommendations I gave it max for dieting nothing wrong with going as high you say 1. 4 1. 5 grams per pound it certainly is totally fine if you have our healthy internally you have no renal issues two kidneys everything is good to go you could do that as a strategy to try to limit your fat gain in the offseason all right so that about covers it hopefully this helps you understand the hows and whys of protein rather than just trying to memorize a number and best of training left to everyone and I’ll see you next time.

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