Protein for Bodybuilding and how much Protein do you really need: Here's What You Need to Know

NAVAQURE | Blog

KEY TAKEAWAYS

• Many fitness industry protein guidelines are overinflated.

• Too much protein can damage the kidneys and liver.

• Adjust your protein intake according to your training intensity & goals.

• Work on a protein consumption continuum of between 0.8-1.6 grams per day.

WHAT HAPPENS WHEN YOU EAT PROTEIN?

When you consume protein, your nitrogen balance increases. Protein is the only one of the three macro-nutrients that contain nitrogen. So, we know that our nitrogen levels are directly correlated to our protein levels within the body. If we are in a state of positive nitrogen balance, then we have a sufficient amount of protein to build muscle. On the other hand, if we are in a state of negative nitrogen balance, then we are likely to break down muscle mass. And, if we are in a zero nitrogen balance situation we are going to maintain our current level of muscle mass.

It is possible to have your nitrogen levels tested to see whether you are in a positive, negative, or zero state of balance. Yet, recent research indicates that we don’t even have to go to the trouble of keeping ourselves in a state of positive nitrogen balance.

WHAT THE RESEARCH SAYS

One four-week study compared the protein consumption of two groups. The first group took 0.61 grams of protein per pound of body weight, while the second group consumed 1.19 grams per pound of body weight. Both groups followed the same workout program for the study period. Testing at the end of the study found that there was no difference in either strength or muscle size between the two groups. The authors of this study concluded that bodybuilders should take between 0.75 and 0.85 grams of protein per pound of bodyweight.

A second study compared an intake of 0.77 grams per pound of body weight in one group with 1 gram per pound of body weight for three months. This time the study participants were conditioned athletes. Yet, once again, there was no difference in the key markers of muscle mass, strength, and hormonal makeup between the two groups.

Neither of these studies involved super intense hardcore bodybuilding training. However, a third one did. The participants in this study were bodybuilders who were working out for 90 minutes each day, six days per week. Yet, the researchers found that when the protein intake exceeded 0.82 grams per pound of body weight, there was no increased benefit in terms of muscle gain or strength enhancement.

SO, HOW MUCH PROTEIN DO YOU REALLY NEED?

The research that we’ve considered in the preceding sections seems to indicate that the high protein intake levels that are generally recommended by the fitness industry appear to be overinflated. Whether this is motivated by the supplement industry’s desire to make as much money as possible, I’ll leave it for you to decide.

Prominent figures in the bodybuilding world recommend as much as 2 grams of protein per pound of bodyweight. For a 90 kg guy, that would work out to 180 grams of protein per day. That is an excessive amount of protein that would probably lead to gastric discomfort, bloating, and, probably, gas.

The truth about protein intake is that your intake should be based on your unique circumstances. Factors to consider include your level of training experience and your training intensity. The more stress you put on your muscles, the more protein synthesis you need to rebuild that muscle. The harder your train, the more nitrogen your muscles will also consume. To get back to a positive nitrogen balance, you will need more protein.

Your protein intake will also depend on your body composition goals. Are you wanting to lose fat, maintain your current weight or add muscle mass? Each will require a different amount of protein intake. Similarly, if you are on a high fat or a low carb diet, you will need to adjust your protein intake to stay within your caloric guidelines. So, your protein intake needs to be directly related to the eating protocol you’re following.

To meet your unique protein needs, you should think in terms of a continuum rather than a single number. Based on the studies considered and real-life experience, I recommend that hard trainers bodybuilders should work within a range of between 1 to 1.6 grams of protein for every kg of body weight. bodyweight. That protein should be consumed out over five to six evenly spaced meals.