(17M) How protein should I be taking per day?

[Lawrence96]

Hey guys,

I'm a 17 male 6'4 75kg (165pounds) and I'm confused on how much protein to eat per day. I've been lifting for about 3months and have been having 1scoop of giant sports protein oreo. I train 4-5 times a week and treat gym religiously making all kinds a gains but still very small.

I've now bumped up to 2 scoops (54grams protein). My main question is how much should I have? I've read in lots of places that I should be really overloading the protein as it's better to have too much than too little. I want my protein to last me long as I am saving for a car, out of your experiences, how much would you recommend?

All of my friends are giving me very different answers and it seems all very unreliable.

If anyone could help me out that would be great.

[johanlohman]

Around 1,5 to 2 grams per kilo. So around 140-150 grams of protein.

[mtownballer20]

Get around 1 gram per lb of body weight.

[rhadam]

Studied minimum is .6-.8g per lb of body weight.

Tarnopolsky et al. (1992) observed no differences in whole body protein synthesis or indexes of lean body mass in strength athletes consuming either 0.64g/lb or 1.10g/lb over a 2 week period. Protein oxidation did increase in the high protein group, indicating a nutrient overload.

Walberg et al. (1988) found that 0.73g/lb was sufficient to maintain positive nitrogen balance in cutting weightlifters over a 7 day time period.

Tarnopolsky et al. (1988) found that only 0.37g/lb was required to maintain positive nitrogen balance in elite bodybuilders (over 5 years of experience, possible previous use of androgens) over a 10 day period. 0.45g/lb was sufficient to maintain lean body mass in bodybuilders over a 2 week period. The authors suggested that 0.55g/lb was sufficient for bodybuilders.

Lemon et al. (1992) found no differences in muscle mass or strength gains in novice bodybuilders consuming either 0.61g/lb or 1.19g/lb over a 4 week period. Based on nitrogen balance data, the authors recommended 0.75g/lb.

Hoffman et al. (2006) found no differences in body composition, strength or resting hormonal concentrations in strength athletes consuming either 0.77g/lb or >0.91g/lb over a 3 month period.

[kingarnold187]

ill just leave this here.

[melaneybh]

I understand that you are saving for your car. Do your parents buy you groceries? If so I would recommend just hitting your protein macros through whole foods. Eat lots of Greek Yogurt, Eggs, Egg Whites, Cottage Cheese etc.