Protein is essential for a bodybuilder and/or athlete to meet their fitness goals. However, the average recommended protein intake can differ depending on who you ask.
Without a doubt this is one of the most discussed topics in the bodybuilding and athletic realms. Loads of information is available on this topic. Unfortunately for those looking for that "gold standard answer", you most likely will end up more confused about how much protein you should be consuming daily than when you first started searching.
How much protein should a bodybuilder consume daily?
So with all these differences in answers, what do you do? I believe that cross referencing the results from various scientific studies is the best way to find true and unbiased answers to this question. Thousands of studies have been conducted on protein intake, looking for that golden answer, and even with all these professional experiments, results still differ, but only very slightly.
For those looking to maximize strength and power, most research shows that you should consume 1.6-1.7g of protein per kilogram kg of bodyweight every day (g/kg/day).
For those looking to maximize size, also known as hypertrophy, most research shows that you should consume 1.8-2.0g/kg/day. Those who consumed more than 2.0g/kg/day showed no greater increase in size compared to those who consumed up to 2.0g/kg/day.
When looking at these results you must consider a few key points:
1. These recommendations were made based on the results of thousands of individuals who were tested and monitored. This should provide for the comfort of knowing that you probably fit somewhere in that range. However, not everyone is "average" and so there is always that chance that these recommendations are not for you. So how do you make sure you are not depriving your body of the protein it needs to grow? Well, if you don't currently have kidney disease and money is not a concern, I say play it safe and consume slightly more than the recommended (up to 2.5g/kg/day). I feel comfortable saying this because research has shown that excess protein intake is not bad for your liver as long as you don't have an established kidney disease.
2. NOTE THE UNITS! It is in
kg of bodyweight! I believe that this is where some of the very large recommendations you see on random bodybuilding websites and forums arise from. You often see 2-3g of protein per
lb of bodyweight per day (g/lbs/day). Someone may have seen the correct number, but failed to read the units, but hey, don't feel bad if that was you because I guarantee you are not the only one (including myself when I first started)? Apparently the scientists think we use metric units now? To convert your weight to kg follow this equation:
Bodyweight in kg = (bodyweight in lbs) x (0.45359237)
So using myself as an example,
- Bodyweight in lbs = 175 pounds
- Bodyweight in kg = 79kg
- Goal = hypertrophy (1.6-2.5 g/kg/day)
- Daily Recommended Protein = 142-198g
How much protein should a bodybuilder consume in one sitting?
You should now know how many grams of protein you need to consume every day, so the next step is breaking it down further and looking at how much protein you should consume for each meal. Most health experts and dieticians agree that 4-7 "smaller" meals should be consumed daily for best results in improving strength, power, and lean mass. Having more small meals per day rather than a couple huge meals per day is based heavily on the concept of nitrogen balance. Nitrogen balance is simply the amount of nitrogen consumed (N in) as compared with the amount of nitrogen excreted (N out) in a given period of time. Protein provides this nitrogen. So what is the significance of this?
- Nitrogen Equilibrium (N in = N out)
-Healthy adult
- Negative Nitrogen Balance (N in < N out)
-Proteins are broken down for energy
- Positive Nitrogen Balance (N in > N out)
-Allows for growth and repair
Similar to blood glucose levels rising after consuming carbohydrates, after consuming protein the concentration of nitrogen in your body increases. The levels of nitrogen slowly drop following your meal and so by eating frequently you can ensure you are maintaining a positive nitrogen balance and therefore an environment for your body that promotes growth and repair!
To reach your recommended amount of protein while maintaining a positive nitrogen balance, consume your protein in equal amounts over all your meals. Once again using me as an example (considering I eat 6 meals/day), I would consume 24-33g of protein at each meal. These numbers would be smaller or larger depending on if I ate more or fewer meals, respectively.
Sample 1-Day Meal Plan
Meal 1:
o 3 egg whites
o 1 whole egg
o 1/2 cup instant oats in water
Total = 30g protein
Meal 2:
o 1 scoop whey protein in water
o 1 Tbs peanut butter
o 1 sweet potato
Total = 25g protein
Meal 3:
o 2.5 oz of tuna on whole wheat bread
o 2 cup veggies
o Yogurt
Total = 31g protein
Meal 4 (pre-workout):
o 1/2 cup instant oats in water
o 1 scoop whey protein mixed into oats
o 1/4 cup almonds
Total = 33g protein
Meal 5 (post-workout):
o 1 scoop whey protein
o 1 cup chocolate milk
Total = 30g protein
Meal 6:
o 4 oz chicken breast
o 1 tbs olive oil (for cooking chicken)
o 1/2 cup brown rice
o 2 cups veggies
o 1 cup skim milk
Total = 33g protein
Protein Totals:
-Total protein = 182g
-Protein from supplements = 44g
What is the best balance of getting protein from food and supplements?
Once again this is a question that arises often with answers all over the board. Some individuals believe that all protein you consume should come from whole foods, and that protein supplements are a complete waste of money.
Their main argument against protein supplements is that they ONLY supply amino acids to the body, while nature's protein sources such as lean meat, milk, eggs, and legumes can supply all these amino acids along with many other nutrients needed to grow. This point is very legitimate as you WILL NOT get stronger or bigger if you do not eat food that provides adequate energy or that is lacking other nutrients, such as fats, carbohydrates, minerals, and vitamins, needed to support muscle growth.
However, there are quite a few arguments that you can make against those who say protein supplementation is a waste of your money:
Economical
First of all, it's the exact opposite of a waste of money. You are able to get more grams of protein per dollar than if you would go out and buy a steak or a chicken breast. Protein powder is therefore a very economical way to allow bodybuilders to get a sufficient amount of protein. This is especially great for the teens and younger bodybuilders who are running on a very low income.
Ease of Protein Powder
Take a scoop. Pour into liquid. Shake. Drink! Boom your nitrogen balance is back to positive and your ready to grow!
Research Shows Benefits
Many studies have been conducted looking at the effects of whey protein supplementation following resistance training and almost all have shown that supplementing with whey protein post-workout increases strength and size significantly more than not consuming whey protein. Even better results were shown when the whey protein was consumed along with a simple carbohydrate source such as maltodextrin or dextrose.
Avoid High Amounts of Saturated Fats
Yes, fat is necessary in everyone's diet, but too much fat, especially saturated fats can be very unhealthy and lead to weight gain and many other complications. Many whole-food sources of protein such as steak and eggs are high in saturated fats and cholesterol. Protein powder allows for you to get your recommended amount of protein without consuming excess amounts of fat and calories.
Vegetarians
For those who are vegetarians, protein powders are a great way to make sure they get enough high quality protein every day. There are animal proteins such as steak, fish, and eggs and then there are plant proteins such as legumes and grains. Consuming the amount of protein a bodybuilder requires can be a tough mark to reach when only eating plant protein sources, and so protein powder is a convenient and easy way to help reach your recommended intake on a vegetarian diet.
To conclude this section, I say that if you have the money and time to consume all your protein from whole-foods, then go for it! I would still recommend taking a protein shake with a carbohydrate source post workout. If you cannot consume your recommended amount of protein from whole-foods, then
supplementing with a protein powder is a must. However, make sure you put in an effort to include as many whole-food sources of protein as possible!
BONUS QUESTION: How much protein do you consume? Does your intake ever change, or do you keep it consistent throughout the year?
Previously I had been taking in ONLY about 100g of protein per day. I was worried about how many calories I was eating and not gaining weight. Three months ago I started consuming between 150-180g of protein on lifting and non-lifting days, and I have seen the best results of my weightlifting career. I have been experiences increases in my strength, and my physique has improved IMMENSELY!
My protein consumption is made up of 60g from whey protein supplement and the rest primarily from clean sources such as chicken, tuna, eggs, legumes, grains, peanut butter, and almonds.
I plan to keep this intake consistent throughout the year and only alter it when my bodyweight changes.
Bookmarks