Daily protein requirements. Vastly over exaggerated? (srs thread)

[alg0801]

I used to strictly follow 1-1.5g per protein per day. I counted literally everything and my diet was "spot on". I always made sure I had a 5lb tub of ON whey to make sure I hit my 200g protein daily because otherwise muscle would just "fall off" right? WRONG.

I slowly started slipping on my diet over a couple months time due to a medical condition I experienced. I ran out of Whey. I stopped tracking macros all together but continued tracking calories. All I did was make sure that I ate "some" protein every meal. Overall my diet became high in carbs and fats with moderate amounts of protein. I'm probably eating 60g-100g protein per day no joke.

I felt more energetic in the gym.
Lifts actually progressed (slowly) while cutting.

I started doing some research on this phenomenon because I couldn't believe what I was experiencing. The bb mags swore that I would lose muscle! I realized that throughout history, people were not eating 200g protein daily. People have sculpted and maintained prize physiques on less than 100g protein per day. Dave Tate has 800lb+ bench pressers eating 80g protein per day. These guys are huge and strong.

inb4 stats
inb4 avi
inb4 some techer claims that "it's different on a cut hurr durr need more brotein"...if you can BUILD muscle on 80g per day then I'm pretty damn sure you can maintain what you have on 80g as long as you continue to lift heavy.

[chasintail]

I'm starting to agree 100% OP. Besides there is 0 scientific evidence to support the claim that you need 1-1.5 g of protein per day theory. That was probably just started by the supplement companies to get you to buy more whey.

[nm1891]

Well protein powder is overrated, stopped wasting my money on the stuff a while ago, you can get all your protein from food if your diet and macros are in check and I kinda laugh to myself when I see dudes chugging down protein shakes like there is no tommorrow and expecting anabolic like results because, "syntha 6 is the best protein bro, I gained like 20 pounds in a month on it."

[Shepherd1125]

I run around 100g protein, and I ve been fine.

even 1g / lb lbm is bullshxt.

[CGDuke]

From personal experience I tend to agree with this tbh

[mccoy19]

It's been proven you need more protein on a cut while your carbs/fat intakes are lowered... and you can get away with less protein while bulking since you have a surplus of calories from the extra carbs/fats. Nothing earth shattering here OP.... but yea if you stick to that 80g protein while cutting you're gonna shrivel the phuck up. Why wouldnt you want to maximize your gains, anyway? I know for me personally i CAN tell a noticeable difference when i'm getting my protein requirements in or not. Might not be a huge difference, but I'll take slightly more gains over slightly less gains.

[mjdh23]

agreed op, im cutting and probably get 120 grams a day i weigh around 200 lbs. not losing any muscle mass and ive been dropping like 5 lbs a week.

[aStRoRdInArY]

I completely agree, i used to follow the "guidelines" and now just try to get around 100 and fill the rest of my cals with carbs and fats, making gains just the same and in some cases faster.

[irdolan]

on 200g per day atm, if anybody can find me a somewhat reputable study to sort of back this up it'd be gr8. need to give myself an excuse to stop eating these fukkin egg whites.

agreed op, im cutting and probably get 120 grams a day i weigh around 200 lbs. not losing any muscle mass and ive been dropping like 5 lbs a week.

uwotm8

[.aeterna]

Wrong, OP. I bet you probably train a bodypart more than once a week too. You want to overtrain your CNS? You want to hinder all muscle recovery?

Look, it's absolutely critical to get your protein in, especially during the "window of opportunity" about 20-30 minutes after your workout. But no more than 30g because the body can only absorb that much at most. Any excess is flushed through the kidneys and pissed out.

Don't forget to eat a bag of skittles or something else with a lot of simple sugars. Post workout, you want to trigger an insulin spike because it will promote protein synthesis.

Let me know if you need any other good bodybuilding advice!

[Rayzor84]

agreed op, im cutting and probably get 120 grams a day i weigh around 200 lbs. not losing any muscle mass and ive been dropping like 5 lbs a week.

5lbs a week woth no muscle loss. I wanna be leaf.


Does anyone get more tired all day with high protein intake?

[LiftingBrahh]

Even though i still consider myself a novice, i can confirm this. Used to eat 200g broteins religiously, now im getting about 100g-120g a day (with more carbs, obviously) and lifts increasing, seem to be making better gains.

Hell, even my test is through the roof (notsrs).

[chasintail]

Well protein powder is overrated, stopped wasting my money on the stuff a while ago, you can get all your protein from food if your diet and macros are in check and I kinda laugh to myself when I see dudes chugging down protein shakes like there is no tommorrow and expecting anabolic like results because, "syntha 6 is the best protein bro, I gained like 20 pounds in a month on it."

It's just convenient.

BRB over 50 grams of protein in one sitting. But I agree you can easily get all your protein from food.

[mozzer6]

Also I stick to around 100-150 a day and it's done alright for me\


My mate sticks to around 100 a day and has made insane gains

[Rayzor84]

Wrong, OP. I bet you probably train a bodypart more than once a week too. You want to overtrain your CNS? You want to hinder all muscle recovery?

Look, it's absolutely critical to get your protein in, especially during the "window of opportunity" about 20-30 minutes after your workout. But no more than 30g because the body can only absorb that much at most. Any excess is flushed through the kidneys and pissed out.

Don't forget to eat a bag of skittles or something else with a lot of simple sugars. Post workout, you want to trigger an insulin spike because it will promote protein synthesis.

Let me know if you need any other good bodybuilding advice!

I thought there was some truth to this. Something about restoring glycogen stores? Some type of carb.

[RLAR]

"The RDA (recommended dietary allowance) for protein is 0.8 grams per kilogram of body weight of adults (or roughly 0.36 grams per lb of body weight).

NSCA (National Strength and Conditioning Association) recommends that for active people ,endurance and strength training, a higher intake is advised at around 0.4-0.6 per lb of bodyweight (and up to 0.8g/lb bw for full time athletes)."

[CGDuke]

Wrong, OP. I bet you probably train a bodypart more than once a week too. You want to overtrain your CNS? You want to hinder all muscle recovery?

Look, it's absolutely critical to get your protein in, especially during the "window of opportunity" about 20-30 minutes after your workout. But no more than 30g because the body can only absorb that much at most. Any excess is flushed through the kidneys and pissed out.

Don't forget to eat a bag of skittles or something else with a lot of simple sugars. Post workout, you want to trigger an insulin spike because it will promote protein synthesis.

Let me know if you need any other good bodybuilding advice!

A bag of skittles?

Not sure if srs?

[TigerBulk]

1.7g protein per lb LBM checking in.


You mad OP?

[iabs]

Agreed 110%, op, especially the part about no needing supplements. I rarely go past 120g o prots a day and most of the time barely hit 100g.

[Nik7]

<100g a day crew checking in

[Gxp23]

easily eat over 200g a day, but its just convenient with my meals, and for my cals, im not eating that much because i think my muscles will start devouring themselves if i dont, its just how much i eat at the end of the day, if i had a diet where i only ate 80-100g a day i would lol.

[Reef58]

Blah blah blah. If you need 2500 calories daily and you reduce the protein will you replace the needed calories with carbs or fat? You have three options.

[Gxp23]

"The RDA (recommended dietary allowance) for protein is 0.8 grams per kilogram of body weight of adults (or roughly 0.36 grams per lb of body weight). Or I have also seen advised that women need at least 46 grams of protein per day, and men need at least 56 grams of protein per day (to avoid deficiency).

NSCA (National Strength and Conditioning Association) recommends that for active people ,endurance and strength training, a higher intake is advised at around 0.4-0.6 per lb of bodyweight (and up to 0.8g/lb bw for full time athletes)."

Im sure these numbers go all the way back to WW2 where food was rationed, the minimum standards here lol, but then again this is a bodybuilding website where every member lifts.

[BulentBumBum]

Well protein powder is overrated, stopped wasting my money on the stuff a while ago, you can get all your protein from food if your diet and macros are in check and I kinda laugh to myself when I see dudes chugging down protein shakes like there is no tommorrow and expecting anabolic like results because, "syntha 6 is the best protein bro, I gained like 20 pounds in a month on it."

That's why protein is a supplement, not a food source.
THe guys who chug down shakes are usually the ones with the gutt and flabby arms hoping their fat will magically turn into muscles.

I use the protein shakes whenever my diet isn't on par for the day and I've been going strong on about 100-150g a day max.
A tub of protein powder usually lasts me over 3 months so it's not too bad of a deal (yet).

[azazelo]

Wrong, OP. I bet you probably train a bodypart more than once a week too. You want to overtrain your CNS? You want to hinder all muscle recovery?

Look, it's absolutely critical to get your protein in, especially during the "window of opportunity" about 20-30 minutes after your workout. But no more than 30g because the body can only absorb that much at most. Any excess is flushed through the kidneys and pissed out.

Don't forget to eat a bag of skittles or something else with a lot of simple sugars. Post workout, you want to trigger an insulin spike because it will promote protein synthesis.

Let me know if you need any other good bodybuilding advice!

[Rayzor84]

I'm still waiting for someone who is jacked to agree with op not a bunch of skinny *******s preaching herp derp low protonz 4 gainz.

[claricSTi]

I've played with all sorts of numbers and gone from 2g per lb to .75 and back. For me the best results have been with around 1.25-1.5g per pound. I think it all depends on your carb sensitivity etc..Regardless, bro science has been nothing but good to me.

[Ronnie87]

Natural lifters will put on 4-6lb's of muscle a year after a couple of years training. You don't need to be eating 0.5lb of Protein a day to add that miniscule amount of muscle.

[CondomPriest]

[chickeneater]

I'm tired of trying to get in my daily 200. It seems as if it makes me eat even more to round out my macros.

Yesterday I had a pound of roast beef, 12 egg whites, 2 cups of milk, and trace protien from other sources. I came in at 160g of protein. But I was at 1800k for the day, and said fuk it and went to bed cause I'm still getting rid of Easter chocolate bloat.

I hope I see more and more good physiques squash the need for excessive protein. I need to see it to believe it I guess.