How much protein needed per day ?

[manishyadav1979]

We all know know that Protein is very important Macro Nutrient and supports muscle recovery post workout. But how much protein needed per day is a question for which people generally don't have correct answer. There is common misconception that one should take Protein equivalent to 2g per Kg of body weight which is not true. People tend to give over emphasis on Protein intake and often neglect other macro nutrients Carbs and Fats.

Digestion of protein is not simple. Daily Protein requirement is 1.2g per Kg of body weight for the people who workout regularly. Consumption of Protein above 1.6 to 1.7g/Kg body weight doesn’t promote further muscle protein synthesis but actually contribute in extra caloric intake which is stored as fat. For muscle growth It is important to take a balanced diet which has all the Macro Nutrient viz Carb, Protein & Fat in right proportion.

Manish Yadav
ACE Certified Personal Trainer & Nutrition Specialist

[dazlittle]

what an absolute crock of ****e

[Natty1980]

It doesn't make sense to calculate protein intake on body weight.
If you want to be taken seriously as "ACE Certified Personal Trainer & Nutrition Specialist" you should do better than that...

[Mrpb]

As a minimum: 1.6 gram per kg or 0.7 gram per lb of body weight. More if you like.

A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults

https://bjsm.bmj.com/content/52/6/376

[manishyadav1979]

Hi ! Link shared by you is also saying the same fact. Pls read the conclusion shared in your link “With protein supplementation, protein intakes at amounts greater than ~1.6 g/kg/day do not further contribute RET-induced gains in FFM.”

[Mrpb]

Hi ! Link shared by you is also saying the same fact. Pls read the conclusion shared in your link “With protein supplementation, protein intakes at amounts greater than ~1.6 g/kg/day do not further contribute RET-induced gains in FFM.”

Hi. From the full text: "Given that the CI of this estimate spanned from 1.03 to 2.20, it may be prudent to recommend ~2.2 g protein/kg/d for those seeking to maximise resistance training-induced gains in FFM. "