The amount of protein that you need in order to gain muscle is a topic of hot debate amongst experts. Some experts claim that protein intake is really not a big deal for muscle gains while others claim that you need as much as 3 grams a day for each pound of body weight that you carry.
Based on research and on my own personal experience in training myself and many others, I have found that 1 gram per pound of lean body weight (fat free weight) is perfect for most of us. If you are training hard 6 days a week you can go as high as 1.5 grams per pound of bodyweight. However, any more than that is just excess calories that your body does not need.
For more information on bodybuilding nutrition and on how to design a proper bodybuilding diet, please take a look at my article on Bodybuilding Nutrition Basics.
Comments
This is very consistent with my protein needs. The bodybuilding industry makes a lot of money selling protein products, many of them excellent sources of protein, but your body will tell you when you need more protein. You get sore and stay sore until you have added more protein to your diet or you reduce your protein needs. Insufficient protein guarantees over training effects, but getting more protein than you actually need is just pounding money down a rat hole.
gain muscle:I really appreciate the kind of topics you post here. Thanks for sharing us a great information that is actually helpful. Good day!
“lean body weight”? what the hell does that mean? why not make it simpler and say how much protein you need per pound of body weight, instead of complicating it.
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