Below is some basic information about protein. I will also add which protein powder supplements I like the best.
Protein and muscle growth
Increasing your daily protein intake while on a resistance training program helps to increase lean muscle mass. The human body is in a constant state of “protein turnover.” Muscle tissue is continuously being repaired and replaced. To maximize this repair, you must maintain a protein positive nitrogen balance.
When you undereat protein, you confuse your body. It only has so many raw materials to work with, and can’t repair everything it needs to repair. In this scenario, muscle can be lost. In addition, other vital bodily functions are compromised, such as hormone regulation and blood PH balance.
When you are involved with an intense weight training regimen, more muscle tissue then normal is in need of repair. This is the reason why weightlifters and bodybuilders need more protein. Muscle growth is more taxing on the body’s nitrogen balance then muscle maintenance.
Frequent protein feedings insure a steady stream of amino acids, and help maintain a proper nitrogen balance.
How much protein do I need?
The recommended dietary allowance (RDA) for adults in the USA is 0.8 grams of protein per kilogram of body weight. This translates to approximately 0.36 grams of protein per pound of bodyweight. For a 200 pound individual, the minimum RDA requirement is 72 grams of protein per day. For a 150 pound individual, the minimum RDA requirement is 54 grams of protein per day.
Those involved with intense exercise, or individuals looking to add muscle mass, should consume at least twice the RDA’s recommended minimums. It is generally advised that bodybuilders eat 1 to 1.5 grams of protein per pound of bodyweight. Another good guideline is to make sure that 20 to 40% of your daily calories come from protein sources.
1 to 1.5 grams of protein per pound of bodyweight.
Bodyweight – Grams of Protein Required
- 125 pounds – 125 to 188 grams of protein
- 150 pounds – 150 to 225 grams of protein
- 175 pounds – 175 to 263 grams of protein
- 200 pounds – 200 to 300 grams of protein
- 225 pounds – 225 to 338 grams of protein
- 250 pounds – 250 to 375 grams of protein
20 to 40% of daily calories from protein.
Calories – Grams of Protein Required
- 1500 calories – 75 to 150 grams of protein
- 2000 calories – 100 to 200 grams of protein
- 2500 calories – 125 to 250 grams of protein
- 3000 calories – 150 to 300 grams of protein
- 3500 calories – 175 to 350 grams of protein
- 4000 calories – 200 to 400 grams of protein
- 5000 calories – 250 to 500 grams of protein