whats up guys, i know this has been asked alot but ive been reading for two days and cant find a clear answer.
we all know you need about 0.8 g per pound of bodyweight for BUILDING muscle, but what about MAINTAINING it?if im eating enough calories do i still have to count grams of protein everyday or can i just make a halfway decent effort at choosing high protein foods and forget about it?
surely your muscles dont need the same amount of protein to maintain themselves as they do when they are being torn apart and forced to recover?
|
-
02-22-2018, 06:16 PM #1
how much protein to maintain the muscle you ALREADY built?
-
02-22-2018, 10:27 PM #2
- Join Date: May 2011
- Location: Coalinga, California, United States
- Age: 33
- Posts: 48,213
- Rep Power: 451500
.7g per pound is a good number, but assuming you reach calorie sufficiency you could get away with less, .5g or so per pound IIRC would be fine.
Short cuts to success are often paved with lies.
1/13/16: Massive hernia.
5/10/16: Finally back to lifting, light but improving.
Why Teens shouldn't cut/Lack of progress thread- http://forum.bodybuilding.com/showthread.php?t=169272763&p=1397509823#post1397509823
-
02-22-2018, 10:30 PM #3
-
02-22-2018, 11:31 PM #4
- Join Date: May 2015
- Location: United Kingdom (Great Britain)
- Posts: 4,418
- Rep Power: 10500
Well protein RDA for a normal sedentary person is 0.8g per kg and as long as your eating at maintenance and continuing to lift to avoid muscle atrophy, I'd assume that would be sufficient. Doubt there are any studies on this though, most people in the west eat way above the RDA anyway.
Bench -216lbs
Squat - 268lbs
Deadlift - 375lbs
OHP - 134lbs
-
-
02-23-2018, 02:18 AM #5
-
02-23-2018, 02:29 AM #6
0.7 gram is fine for building AND maintaining muscle.
Perhaps if you're young and have the right genetics, training, sleep, stress levels and nutrition you may be able to get away with as little as 0.5 gram protein per lb. But why go so low on protein? Just to save money? Protein has a lot of other benefits besides maintaining muscle.
My take: always eat a minimum of 0.7 gram protein per lb. And if possible always try to have ~20-30 gram protein or more in your main meals, at least 3 times per day.Recommended science based fitness & nutrition information:
Alan Aragon https://alanaragon.com/
Brad Schoenfeld http://www.lookgreatnaked.com/
James Krieger https://weightology.net/
Jorn Trommelen http://www.nutritiontactics.com/
Eric Helms & Team3DMJ https://3dmusclejourney.com/
-
02-23-2018, 05:46 AM #7No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
Bookmarks