How much protein per lbs of body weight?

[Feenom]

How much protein per pound do you take and more importantly why? What scientific backing let you choose the amount of grams per pound of body weight?

[Baconbits]

My protein requirements are different from day to day so are my meals. I just concentrate on macros.

[TopHatPlus]

i tend to be more protein heavy on work out days, i take 50g before and after the gym, and then just normal meals throughout. i have seen a lot of people say 1g per 1 lb of person but it does all vary.

[JifeLacket]

Its not only the protein itself for building muscle but eating more of it helps you get the extra cal requirements to grow without having to eat more fat and carbs. Maybe one only
'technically' needs 87.5334532g of protein per day to maximize growth, that's great but where are my other 400 cals going to come from? Another 100g protein for me! And like other said it varies day to day and person to person.

[#8]

according to canada food guide one only needs 50-80g of protein a day.....

lol

depends who you ask i suppose

[#8]

according to canada food guide one only needs 50-80g of protein a day.....

lol

depends who you ask i suppose

[Praetorian]

For a BB 1.5g per lb bodyweight...everyday not just training days you grow when you rest so why restrict calories or protein on rest days thats is counter productive.
P

[JacktheThriller]

get as much as you can lol your meals should have a protein foundation

[Feenom]

For a BB 1.5g per lb bodyweight...everyday not just training days you grow when you rest so why restrict calories or protein on rest days thats is counter productive.
P

I'm agreeing with this. I just saw a study that suggest 1.4-1.6 grams per lbs. Anything more is not effective and anything less wasn't optimal.

Anyone know max intake of protein in a serving without overdoing it and your body not using it up? Still looking for some research on this.

[japh]

What I'd love to see is a study that measured a natural weighlifters protein sythesis at 200lbs lbm and then put that same person on 500 grams of test and 250 mg tren and then measure again.

Then 1000 mgs test and 500 mgs tren respectively and measure.

It would probably give some insight I'm sure :)

[JacktheThriller]

^^ those drugs are illegal dont talk crazy lol

[juced_porkchop]

1-1.5g/pound

[Everett]

Hi All,
Honestly never noted before and can't count also as I changed my meal daily.
It depends upon my exercise routine as I work on different parts of body these days.

[bigtavi8]

I say for bulking 1.15-1.25g/lb of bodyweight.

So 200lb male bulking-230-250g of protein per day

Split into 6 meals=40g per meal approximatly

This is just the approximation i usually use to start. Personally i like a bit higher than 1.25 and notice the differnce but to each there own.
This info i got from dr.layne norton a natural pro bb.

[Thorgrim]

As much as you can eat. Even if your muscles can't absorb it all and you burn it for energy it really isn't a waste.

[Prisoner#22]

What I'd love to see is a study that measured a natural weighlifters protein sythesis at 200lbs lbm and then put that same person on 500 grams of test and 250 mg tren and then measure again.

Then 1000 mgs test and 500 mgs tren respectively and measure.

It would probably give some insight I'm sure :)

interesting stuff.... I might as well say that in the off season when I drop about 15 lbs of muscle (this year around 20 -25ish already) when I gain it back, I usually only eat around 150 g of protein a day and muscle memory and gear does the rest. Which leads me to believe that you don't need nearly as much protein as people think to gain. It has more to do with the endocrine system, and timing of the meals.

Genetics play a big part of course too, but personally eating more protein and food has never increased gains for me, just increased the waistline.

[Praetorian]

As much as you can eat. Even if your muscles can't absorb it all and you burn it for energy it really isn't a waste.

Excess protein will be converted to fat and the body will also slow metabolic processes ie muscle building in order to get rid of excess...so in essence you aren't doing yourself any favours by over eating protein.
P

[juced_porkchop]

about 200g ed from lipotropic or just whey and 50-80more from foods.
my backing: better to have more then needed then not have nuff and limit gains. thats all i need......
BTW I dont eat meat so i get more from shakes, and pleaz dont give me the "whole foods are better " or "shakes are bad" BS. im growing just fine year by year with my diet and routine just in last 4 yrs iv put on about 40lb and lost some fat overall. :)

[bigbenUW]

I've taken university level nutrition courses, and the best research I've read is about 1.8 g protein per kg body weight is sufficient for most weight training regimens. Beginning bodybuilders may need to up their intake to about 2.5g/kg body weight for a few weeks until their body gets used to repairing muscle. Beyond 2.5g/kg, your body will start storing protein energy as fat, and really high intakes can result in kidney and liver damage.

[JifeLacket]

I've taken university level nutrition courses, and the best research I've read is about 1.8 g protein per kg body weight is sufficient for most weight training regimens. Beginning bodybuilders may need to up their intake to about 2.5g/kg body weight for a few weeks until their body gets used to repairing muscle. Beyond 2.5g/kg, your body will start storing protein energy as fat, and really high intakes can result in kidney and liver damage.

Real life experience > books

[Stoneco|d]

I take 400 g a day, I weigh 217.5. I feel great and getting best gains ... it is expensive to eat 400g! I have a trainer so I trust everything he tells me to do.

[Praetorian]

1.5g per lb of body weight is the standard for BB's...you dont need more than this...and overdoing protein will not lead to better gains it will actually slow gains because the body will have to work at removing the excess.
Optimal gains come from optimal nutrition not shotgun approaches.
P

[Realist]

1.5g per lb of body weight is the standard for BB's...you dont need more than this...and overdoing protein will not lead to better gains it will actually slow gains because the body will have to work at removing the excess.
Optimal gains come from optimal nutrition not shotgun approaches.
P
Agree with this and this is what I follow. Also easier on the digestive system...

[MrSchultz]

Hey I know it's an old thread, but question for you guys:

Why is it that you would need 1.5 - 2 grams of protein per gross Body weight ? Would it make more sense to eat that amount of protein per lean body mass instead? If someone is 100 lbs overweight (out of shape), why would they have to ingest more protein than someone who is lean with a single digit fat% ?

Thanks!!

[Thorgrim]

1.5g per lb of body weight is the standard for BB's...you dont need more than this...and overdoing protein will not lead to better gains it will actually slow gains because the body will have to work at removing the excess.
Optimal gains come from optimal nutrition not shotgun approaches.
P

Where do you get the idea that eating excess protein could slow gains? is there studies or just anecdotal evidence? I could see that at some point it would have no additional benefit but a negative impact? Dr. Scott Connelly has said in his body RX show that if you could manage to eat 3g per pound a day that it would produce superior gains to 1.5g.

Thinking about our paleo ancestors they ate wild game which has very little fat compared to domestic animals and they didn't have access to refined oils. They must have consumed very high levels of protein.

BTW when I said as much as you can eat I was generalizing. Most people have issues with eating 1.5g per pound anyway. I generally am eating 1.5g-1.7g protein per pound a day I have tried more but can't really stomach it unless I go all shakes.

[Thorgrim]

Hey I know it's an old thread, but question for you guys:

Why is it that you would need 1.5 - 2 grams of protein per gross Body weight ? Would it make more sense to eat that amount of protein per lean body mass instead? If someone is 100 lbs overweight (out of shape), why would they have to ingest more protein than someone who is lean with a single digit fat% ?

Thanks!! I think the recommendation is given assuming that body composition is reasonable. 8-15% somewhere in there. If someone is 30% BF then they should probably go off of lean mass or calculate what they would weigh at 10%. Don't think it would make a huge difference either way.

[MrSchultz]

I think the recommendation is given assuming that body composition is reasonable. 8-15% somewhere in there. If someone is 30% BF then they should probably go off of lean mass or calculate what they would weigh at 10%. Don't think it would make a huge difference either way.

That makes sense, thanks!

Some of the recommendations seem to be a little high though. If a BB is on steroids I'm sure they could metabolize pprotein a lot more efficiently.

Has anyone in here made any gains with just 1g per body weight?

[steve_d]

Thinking about our paleo ancestors they ate wild game which has very little fat compared to domestic animals and they didn't have access to refined oils. They must have consumed very high levels of protein.


I am just going to put this out there, I don't really have a really strong opinion one way or the other...BUT: our ancestors didn't really have the greatest life span, and not necessarily all that healthy, muscular, etc. Perhaps they weren't overweight or anything, since getting enough food to survive may have been hard enough. I often see the argument in keto threads about how are bodies 'evolved' and this is perhaps a better way to eat. However, isn't there some truth to the fact that our intelligence may be in fact leading us to push the boundaries of evolution? Perhaps they would have lived longer, had even more energy to hunt with a little extra carbs in the diet!

An exagerrated example: our ancestors didn't really inject testosterone either, but we do now, and look at what that has done for our bodies.

[Durk]

On average I think I get around 1.5 on non training days and 2 on training days. anything below 1.5 and my muscles stay sore from training and I dont feel as anxious to train.

[Thorgrim]

I am just going to put this out there, I don't really have a really strong opinion one way or the other...BUT: our ancestors didn't really have the greatest life span, and not necessarily all that healthy, muscular, etc. Perhaps they weren't overweight or anything, since getting enough food to survive may have been hard enough. I often see the argument in keto threads about how are bodies 'evolved' and this is perhaps a better way to eat. However, isn't there some truth to the fact that our intelligence may be in fact leading us to push the boundaries of evolution? Perhaps they would have lived longer, had even more energy to hunt with a little extra carbs in the diet!

An exagerrated example: our ancestors didn't really inject testosterone either, but we do now, and look at what that has done for our bodies.

I don't disagree. I need to eat 200-250g carbs a day for optimal gains. I was just questioning Praetorian's assertion that it stressed the body. I could see if you were eating so much protein that you just didn't have enough room for the carbs and fats you needed for growth. But it sounded like he meant the body was negatively affected by high levels of protein consumption.

[Thorgrim]

That makes sense, thanks!

Some of the recommendations seem to be a little high though. If a BB is on steroids I'm sure they could metabolize pprotein a lot more efficiently.

Has anyone in here made any gains with just 1g per body weight?

When I first started out I gained well on 1g per pound. If you are taking in enough calories to support growth it should work fine. It is a good starting point and you can always ramp your protein up from there as you need to .

[steve_d]

That makes sense, thanks!

Some of the recommendations seem to be a little high though. If a BB is on steroids I'm sure they could metabolize pprotein a lot more efficiently.

Has anyone in here made any gains with just 1g per body weight?

I've made gains on far less than 1g per pound of body weight. However, it all depends on where you are in your progression. Someone starting out would barely need any protein to actually put on muscle. Just the amounts found in everyday food would be plenty. In fact the first 3-4 years I trained, I made very consistent gains, year after year, and I didn't really know anything about nutrition. All I ate back then was rice, a couple cans of tuna a day and veggies (during contest prep). And offseason I ate like every other college student - no tuna, no whey proetin. I ate a lot, but it was alot of basically the same food as what an average college student ate. At most, I was consuming 150 grams per day.

The most I have ever consumed for a period of time longer than a month was perhaps 300g per day (ie, maybe just a little over 1.5g per pound.). Nutrition is important, no doubt - and probably could have made better gains by eating better. But even with relatively sloppy eating, one can still make relatively good gains if they train smart. Once you hit a point though, everything needs to be 100% or else you won't be gaining at all.

[steve_d]

I don't disagree. I need to eat 200-250g carbs a day for optimal gains. I was just questioning Praetorian's assertion that it stressed the body. I could see if you were eating so much protein that you just didn't have enough room for the carbs and fats you needed for growth. But it sounded like he meant the body was negatively affected by high levels of protein consumption.

I would have to agree with P in that too much of anything will negatively affect your body. No clue what that point is though...

[Thorgrim]

On average I think I get around 1.5 on non training days and 2 on training days. anything below 1.5 and my muscles stay sore from training and I dont feel as anxious to train.

I have noticed reduced DOMS after increasing protein intake as well.

[AlanatTAM]

Many say best frequently, many times throughout the day....when get up, B4 workout, after workout, casein B4 bed....30g at a time

[Praetorian]

Depends on lean mass....its obvious a guy carrying more lean mass will require more protein just to support that mass...not to mention build more...so picking static number doesnt work. A 180lb BB could probably get away with 40g per meal where as a 250lbs BB would need 50g per meal.
P