How many grams of protein to eat. White captivity: how much protein do you need per day

Friends, today we will please you with the next issue of theoretical material about bodybuilding. Namely, we will analyze how much protein should be consumed per day for the most effective growth of muscle mass. So let's go.

What is protein?

Protein (from English - protein) is an organic substance that consists of a set of amino acids. Amino acids are organic compounds composed primarily of acids. There are several hundred of them, but only a couple of dozen are actively used to build the cells of all life on planet earth. Other types of amino acids are very rare and only in certain organisms.

It should be noted here that all proteins are made up of the same amino acids, but the difference is that the order and quantity of each amino acid in a cell is different. This is also called the amino acid profile.

For example, in humans, protein structures for a whole third (30-35%) consist of only 3 amino acids - leucine, isoleucine and valine. They are also called essential BCAAs. (branched chain amino acids - amino acids with branched side chains), because the body cannot synthesize them on its own from other amino acids.

This was the introduction. Now let's move on to the recommendations for the amount of protein per day.

Is high protein intake justified?

I think many people have heard the standard figures in the region of 2 grams of protein per 1 kilogram of body weight, and some sources even indicate 3 or all 4 grams per kilogram of body weight. But really high doses of protein are simply not needed in natural bodybuilding (on our website, the main recommendations are aimed specifically at natural training). Moreover, at high doses (from 3g or more), the protein has a toxic effect on the body, especially on the kidneys.

If people using anabolic steroids can use an increased amount of protein in some periods with intensive weight gain, and this will be fully justified. Then in natural training it does not make sense, because. athletes simply do not have sharp jumps in mass gain and cannot be at all. A natural athlete gains mass steadily slowly, without sharp fluctuations. So here Need food stability.

Well, we figured out the fact that you do not need to consume an increased amount of protein. But is it possible to give specific recommendations on the quantity? Yes, it is quite possible!

Let's try to calculate how much protein we need for muscle growth. Of course, I do not pretend to have a scientific justification for my calculations, and this should not be taken as the ultimate truth, but quite interesting conclusions can be drawn.

So, it has been scientifically studied that for the normal functioning of the human body, you need to consume 0.7-0.9g of protein per kilogram of weight per day. Let's take this as a starting point. Now we need to add to this the amount that is still required for the growth of our muscles. Let's try to calculate it.

The body of an adult is approximately 70-75% water. True, it should be noted here that with age, the amount of water decreases. At birth, a person has more than 80% water, and in old age it reaches 60%.

Human muscles are about 80% water. Therefore, to build 1kg of muscle, we need about 200g of protein, but with a very good amino acid profile. Because the amount of the three main essential amino acids in food is clearly not the same as in the human body (you won't find animal protein that is 1/3 of the essential amino acids). Therefore, the amount of protein can be increased - up to 300g.

Plus, it must be added that the digestibility of protein in people is different - someone is better, and someone is worse. Let's take an average of 75-85%, and the amount of protein for 1 kg of muscle growth increases to about 350gr.

Now let's think, in how many days can a natural athlete add 1kg of pure muscle? Here it is simply impossible to give even an approximate answer ... But you can argue like this - what is the most famous (to me or someone else) How many muscles did a person gain, say, in a month? Personally, I know people who managed to gain 5-6 kg per month. Of these, there were probably 4 kilograms of pure muscle.

BUT this is either after a long rest and detraining, or for beginners who have just come to the gym, whose body has not yet adapted to the load. Natural athletes who have been doing the right thing for a year or more will most likely not have such gains in mass (more precisely, muscles). At least, I have not met such people.

Okay, we'll even take the highest possible (I would even say unrealistic) results in 4kg of pure muscle per month. And in addition, we get just the same calculated 350g of protein per week for 1kg of muscle. We divide by 7 days and we get 50g per day.

That is, if a person weighs 80kg and for basic life support, he needs to eat about 70g of protein per day, then you need to add to this diet 50gr, and it turns out 120gr protein per day.

And this is just 1.5g per kilogram weight! And this is on condition that he will gain weight at a crazy pace and taking into account the poor amino acid profile of the food and the incomplete digestibility of protein !! That is, even at the same time, 2 grams is not even close!

Therefore, eating more than 2 grams of protein is simply unwise. (you will essentially be translating products), firstly. And secondly, you create an unnecessary increased load on the body.

Thus, we can conclude the following: for a natural athlete, it will be more than enough to use 1.5-1.7gr protein for every kilogram of your weight, and this is still with a fairly large margin.

By the way, here is an interesting video on this topic, we advise you to watch it:

This article comes to an end. And now you know exactly what protein is, what it is for and how much it needs to be consumed per day for effective muscle growth!

P.S. if you have any questions or just want to ask us about something - please ask questions in the comments, or you can use the feedback form - for this, go to the "Contacts" section.

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At the beginning of a healthy lifestyle, a novice athlete is always bombarded with a huge amount of incomprehensible information. New information about how to eat, how to exercise, how much sleep ... and so on, and so on for each area. One of the first problems is the question of how much protein should be consumed per day if you are starting to do fitness and build muscle. We will answer this question easily and clearly!

First, how many calories do you need per day?

First, calculate your daily calorie intake. It's very easy to do this.

How much protein do you need per day?

Men's magazines and magazines for bodybuilders have made it a rule to give such an answer to the question of how much protein you need per day: for muscle growth, you need to consume 2 g of protein per 1 kg of body. This figure has settled down and has become a common place in the theory of bodybuilding and bodybuilding. Moreover, even more often there is information that for this figure it is necessary to increase as much as possible.

Institutions that are not associated with sports and muscle building have completely different information on this matter. The World Health Organization recommends that healthy modern adults consume 0.75 g of protein per 1 kg of body weight. And yes, we are talking about men, in women this dose fluctuates at the level of 0.5 g of protein per 1 kg of body weight. Rospotrebnadzor of Russia measures the norms differently: in our Russian climate, an adult man is recommended to consume from 60 g to 120 g of protein per day. Quite a spread, isn't it? The following information also appears: consuming more than the indicated amounts of protein is simply harmful: the kidneys will not cope and the liver will go haywire.

But there are not so many patients among bodybuilders who die from protein overkill, despite the fact that many consume 300-500 g per day (and you also add steroids that are unhealthy here). So, health problems with an overabundance of protein are a myth? And what should an ordinary person who wants to build a healthy and beautiful body do? How much does he need? And how can he even draw any conclusions when it is clear from the foregoing: the average person consumes too little protein per day, and bodybuilders - too much?

Safe protein intake

We read the theory about how much protein you need per day, and here's what we found out: there is no link between increased protein intake and heart disease (in fact, high protein intake reduces the risk of coronary heart disease). The only indisputable link between high fat intake and heart disease is fairly accurate and proven. With a protein intake of about 2 g per 1 kg of body weight, no diseases of the kidneys, liver, heart and bones were detected in the short term. People have also been observed using protein in the amount of 2.8 g per 1 kg of body weight - and what do you think? No kidney problems in the short term.

It has been proven that high protein intake does not have a negative effect on the kidneys.

There is another opinion: excessive protein intake leaches calcium from the body. Studies have shown that there is no difference between 50 g per day and 150 g in the field of calcium excretion. It can be taken as an axiom: the consumption of protein in the amount of plus or minus 2 g per 1 kg does not have any negative impact on health. And yes, men's magazines, in general, are right: to increase muscle, it is worth consuming exactly this amount! Moreover: if you consume more than 3 g per 1 kg of body (+40% of calories), you will not harm the body, and, accordingly, the muscles will grow larger and faster! You decide.

How much protein to eat in one meal?

According to research, muscle protein synthesis increases depending on the dose of protein supplied at a time. Muscle protein synthesis can be stimulated with a maximum of 3-4 g of the branched chain amino acid leucine, which is equal to 0.05 g per 1 kg of leucine. This means that to get 3-4 g of leucine you need 30-50 g of protein. Approximately this amount of protein you should consume in 1 meal.

How often should you eat protein?

This question, accordingly, fights with the question of how often you need to eat in general. The stimulation of protein synthesis can be repeated every 3-4 hours - so often you should eat.

If you focus on daily workouts, then you should consume protein like this:

• Before the start of strength training (30-40 minutes before)- 0.3-0.4 g per 1 kg
• During a workout- 10-12 g
• After workout- 0.3-0.5 g per 1 kg.

Learning to balance

We have already learned that a high protein intake will not cause you physical harm. But there is another extreme: with high use
protein intake of carbohydrates, logically, low. Low carbohydrate intake will still lower your performance: what's the point of increasing the amount of protein if the main source of energy is still not enough? It's not for us to tell you how life is on a low carbohydrate intake: bad mood and reduced immunity are just the tip of the iceberg. Plus, with a low carbohydrate intake, the body will not be able to quickly recover from a workout, which means that you will train less often and less intensively, and all efforts to increase the amount of protein will be pointless.

Oddly enough, carbohydrates have no less and almost more influence on muscle growth than proteins. Moreover, fats cannot be excluded from the diet - none of the macronutrients can be excluded, all of them are of great importance for the human body and especially the body of an athlete carrying overload.

***

If you use protein not from chemistry and cocktails, but more from foods high in leucine - eggs, milk, some types of meat, then less percentage of the substance is required for successful muscle growth. Simply put, the higher the quality, the less you need. Keep this in mind as you build your new champion diet!

As you know, daily protein intake is necessary for maintaining health and proper functioning of the body. And if you want to lose weight, build muscle, improve your appearance or body capabilities, protein (and its amount) becomes even more important.

Now that you know why you need it, the question is "how much?". More specifically, how much protein your body needs to achieve a specific goal.

So let's answer the question...

How much protein should a person eat per day?

For most ideal daily protein intake is: 1.6-3.0 g per kg of body weight.

Of course, this range is quite wide. Here are guidelines on how to narrow it down to what you need.

Recommended amount of protein per day based on starting fitness and goals

If you're still in doubt, the "2g protein per kg bodyweight" recommendation that has reigned in the fitness world for decades is an average protein intake that's good enough for most people.

So, in order to find out how much protein you need every day, you should multiply your current body weight (in kilograms) by the amount of protein recommended in the table above.

Here are 2 examples:

• A woman weighing 65 kg who wants to build muscle, make them more prominent or get rid of excess fat (while maintaining muscle mass), should multiply 65 by 2.0-2.4. Daily protein intake in her case will be about 130-156 g per day.
• A 90 kg man who wants to increase muscle volume, maintain muscle during weight loss, or improve endurance/performance should multiply 90 by 2.0-3.0. Daily protein intake in his case will be about 180-270 g per day.

To put it even simpler, multiply your current body weight in kilograms by the generally accepted figure. As a result, you will get a range of the amount of protein that you need to consume per day.

Have you counted? Awesome! We have now figured out your daily protein requirement.

*Note*

For overweight people, the ideal amount of protein, when calculated using current body weight, will be inflated due to excess fat. Therefore, for those who are obese, a target body weight should be used. For example, a person weighing 150 kg, wishing to lose weight to 100, should use a weight of 100 kg in calculating the daily requirement.

As long as you stay within this "ideal" range, your protein intake will fully meet your needs and you'll get the best possible results as a result.

The next thing you need to know is a list of foods that should be present in your daily diet.

Examples of High Protein Foods

The following is a short, basic list of the most common high protein foods:

• Chicken (without skin);
• Turkey meat (without skin);
• Fish (all types);
• Beef (lean);
• Pork (lean);
• Whole eggs;
• Egg white;
• Protein supplements (whey protein powder, casein powder, protein bars, etc.);
• Legumes (all kinds);
• Nuts (all types);
• Milk;

This is not a complete list of foods that contain protein, but any of them will cover most of your needs. Just choose the ones you like the most.

How Protein Affects Total Daily Calories

Now that you know how much protein you need and what foods you can get it from, the last step remains. You need to calculate how many calories per day you get from protein. Don't worry, it's simple.

The only thing to know: 1 g of protein contains 4 calories.

Now you need to multiply the grams of daily amount of protein calculated earlier by 4 to find out exactly how many calories you will receive. Here are some examples:

• Take the 65 kg woman from the previous example. She consumes 130 g of protein per day. We get 130 x 4 = 520. In this example, 520 calories of total daily intake will come from protein.
• Now a 90 kg man. He consumes 220 grams of protein per day. We get 220 x 4 = 880. In this example, 880 calories of total daily calories will come from protein.

Now it's your turn. Multiply the ideal amount of protein that you calculated a minute ago by 4. That's how many calories you will have in your daily diet for protein.

This step may seem pointless or confusing, but don't worry. This will help you with other calculations to come up with the perfect meal plan.

According to materials:

http://www.acaloriecounter.com/diet/how-much-protein-per-day/

How much protein per day does a person need per 1 kg of body weight? Protein plays an important role in the nutritional plan of any person. Especially for an athlete, as it supports the body's efforts to create energy and helps the body recover from hard training.

Powerlifting focuses on the amount of weight an athlete can lift in three sets: deadlift, squat, and bench press.

You can achieve good results not only with a progressive training program, but also with a well-thought-out nutrition program.

Protein is present in every cell of the human body. Therefore, each person needs a minimum amount of protein daily to maintain life processes and tissue growth.

How much protein per day does a person need per 1 kg of body weight

To determine how much protein a person needs per 1 kg of body weight per day, one should understand what protein is.

• What is protein made of? It is made up of amino acids. Complete proteins contain all the essential amino acids. Those that the human body cannot produce on its own, in ideal proportions to support muscle growth.

Examples of a complete protein include eggs, meat, poultry, fish, dairy, and soy products. Incomplete proteins lack one or more essential amino acids. Most plant sources of protein are incomplete, including beans, nuts, and grains.

• How much protein does a person need per day to get all the necessary amino acids? First, you will get all the essential amino acids if you eat a variety of proteins that the body needs. The International Society for Sports Nutrition notes how much protein a person needs per day: “For good health, a person needs an average of 0.8 grams of protein per 1 kg of body weight per day.”

Accordingly, athletes need more protein, which allows them to maintain life processes and create new cellular tissues. Athletes such as cyclists and marathon runners should consume 1 to 1.5 grams of protein per 1 kg of body weight per day.

How much protein should a powerlifter eat per day? A bodybuilder is recommended to take 1.5 to 2 grams of protein per 1 kg of body weight per day.

How much protein does a person need per day with a body weight of 80 kilograms? With a body weight of 80 kg, it is necessary to consume from 131 to 164 grams of protein per day with food. This increased protein intake will not compromise kidney or bone function, as long as you are in excellent health. Otherwise, talk to your doctor about the health safety of a high-protein diet.

Divide your protein intake into several meals and snacks. You may find it easiest to eat 20 to 40 grams of protein at each meal.

Eat small meals over 2-3 snacks. Specify how much protein is present and in what food. It is best to get proteins from natural foods rather than supplements.

Whole foods should provide most of the vitamins and minerals for good health. Whey proteins, casein and egg powder, as well as soy protein are high quality protein sources.

When planning a protein diet, include proteins with a high content of amino acids: leucine, valine, isoleucine. These specific amino acids play an important role in the recovery process of the body and the restoration of glycogen, as well as carbohydrates in the muscles. Whey protein is especially rich in proteins.

Therefore, a 20-40 gram serving before and after an intense workout helps maximize muscle protein synthesis (the process by which muscles grow). Proteins contribute to the faster removal of soreness from the muscles after a hard workout.

The maximum benefit is achieved when eating protein meals 90 minutes before training and within 90 minutes after training.

Include some good quality carbs to provide energy and replenish glycogen stores after a workout. Such as whole grains, starchy fruits and vegetables.

While post-workout carbs may not significantly improve muscle protein synthesis, they can meet your total daily carbohydrate requirement. Eggs with oatmeal, potatoes with ground beef, banana with will be good fuel. After a workout, you can take whey protein mixed with milk and berries, or brown rice with tuna and broccoli.

Cautions

With intensive consumption and prolonged use of protein foods and a large number of calories, sugar, saturated fat, refined grains, complications such as type 2 diabetes, as well as cardiovascular disease, are possible.

Try to always add to protein nutrition, whole grains, dairy products. Healthy unsaturated fats found in nuts, seeds, avocados, olive oil, oily fish. They will increase your daily calorie intake and provide your body with energy.

Avoid saturated fats. They are found in full in fatty dairy products or in fatty meat. Also cut out fast foods, which can compromise your cardiovascular system, whether you're healthy or not.

So, having learned how much protein a person needs per day, you can plan your individual diet.

How Much Protein Does Your Body Really Need to Build Muscle? Are there forms of protein that are qualitatively different from others? Does it matter what time you eat? ​

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Seriously. I am often asked how much protein should I eat to build muscle.

Is 2.2 grams per kilogram of body weight enough? If you eat more, there will be more muscles?

Or do you need to eat less? Maybe 2.2 grams per kilogram of lean muscle mass? Isn't that too much?

Let's figure it out.

Why does the body need protein to build muscle?

Most likely you know this, I just want to briefly go over the topic so that there is no misunderstanding.

In the body, protein is represented as a molecule that is made up of substances known as amino acids. Think of amino acids as the "building blocks" for proteins - without the essential amino acids, the body cannot make protein molecules.

There are different types of protein in the body that perform different functions, ranging from DNA replication and repair, cell signals (for example, insulin is also a protein), to the formation of tissues and other substances such as hair, nails, and much more.

Building "muscle protein" (the type of protein molecules that make up our muscles) requires a wide variety of amino acids, some of which can only be obtained from food (the so-called "essential" amino acids)

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When you eat a food that contains protein, your body breaks it down into amino acids and then uses those same amino acids to build its own proteins.

If you consume too little protein, your body may become deficient in the amino acids needed to repair and build muscle, therefore muscle growth will be impaired.

Even if you are not exercising, your body still needs protein. Every day the cells of the body die and are reborn, this process requires amino acids.

When you exercise, your body needs even more amino acids to repair and grow muscle fibers. That is why athletes need to follow a high protein diet.

How much does it cost to eat?

400 grams of protein per day? Yes you are joking

Many years ago, my progress stalled, and I thought the problem was the amount of protein I was consuming.

I asked a retired professional bodybuilder how many grams of protein I should eat daily, and he advised me 4.4 grams per kilogram of body weight.

I was very surprised, this meant that I would have to eat 400 grams of protein daily.

The guy was absolutely sure that 4.4 grams was simply necessary for me to overcome the plateau that had arisen and resume muscle growth, so I decided to do it.

I stocked up, increased my daily intake to 400 grams per day, and realized how much it sucks. I constantly felt "full" of protein shakes, I just got tired of eating.

I endured ... but did not build an ounce of new muscle.

Let's go back to the present. I have improved remarkably since then, however, I have not consumed more than 2.5 grams of protein per kilogram of body weight every day for many years (specific numbers will be a little later, don't worry).

The meaning of this little cool story:

• If you're having trouble building muscle, consuming more protein isn't always the way to go.
• You don't have to eat crazy amounts of protein to build muscle.

Maximizing muscle growth occurs on a simple "high protein" diet that doesn't require you to cram in pounds of meat and dozens of protein shakes.

So, exactly how much protein do you need to consume to build muscle?

The Protein Needed by Athletes

According to him, the consumption of 1.3 - 1.8 grams of protein per kilogram of body weight is enough to maximize the stimulation of protein synthesis in the body. Scientists also note that the amount of protein should be increased when increasing the intensity of training and during cutting (calorie restriction).

Protein types

Not all forms of protein are the same. There are 3 factors you should be aware of:

• Different forms of protein settle at different rates
• Some forms of protein are better tolerated by the body than others.
• Different forms of protein have different amounts of essential amino acids your body needs

Beef protein, for example, is digested relatively quickly, 70%-80% of the amount consumed will be absorbed by the body (numbers vary depending on the study), and this type of protein is also quite high in essential amino acids.

Whey protein is also rapidly digested, with the body using about 90% of the whey protein ingested. It contains many amino acids, in particular a large amount of leucine.

Egg protein is digested more slowly than beef and whey, however, 90% of its amount will be used by the body for its insidious purposes.

It is important to know the "percent utilization" and the rate of assimilation to meet your daily needs; specifically for post-workout intake, it is better to use whey protein.

If your diet is rich in fish, eggs, meat and dairy products, then you will not have any problems meeting the body's protein needs.

Vegans, sorry, you're going to have some difficulty.

You may be waiting for me to mention "complete" and "incomplete" proteins. But the emergence of the myth of an “incomplete” protein is only the result of inaccurate studies that were disproved a few years ago. All protein found in vegetables is "complete".

However, this doesn't change the fact that many forms of plant proteins have a leaner amino acid profile, making them not very good sources of protein.

I recommend that vegans eat plenty of grains (quinoa and amaranth, I believe, are the most popular for their high protein content), beans, and high-protein vegetables like peas, for example. But it is better to refrain from absorbing large quantities of soy.

Also, do not forget that there are special plant-based protein powders for vegans.

Does the timing of protein intake matter?

The last point I want to consider is when to take protein. Does it matter?

Do I need to consume protein every 3 hours? Should I eat it before and after training?

- The frequency of consumption does not matter.

You will not fall into a terrible state of catabolism if you do not eat protein every few hours, and increase muscle growth by consuming it very often.

If you are comfortable consuming everything in 3 meals - consume, the body can absorb a large amount of protein taken "at a time". If you prefer small meals, eat small meals.

(If you want to be even more convinced that meal times can be almost anything, read the article on the College of New Jersey, a study by the University of Manchester.

- It's also a good idea to have protein before bed. Not to prevent their destruction, but to help the body recover.

Lean mass - the total mass of all "lean" components of the body: skeletal muscle, water, bones, etc.