Satisfying the body's need for protein (protein) is one of the most important steps for building muscle. However, it is quite difficult to determine exactly how much protein to consume, since there is no single definite formula for answering this question.
Proteins are like building blocks for our body. A certain amount of them is required by the body for age-related muscle growth and maintaining their shape, and if they are not enough, this can lead not only to a disruption in the structure of muscle fibers, but even to their deformation.
What are proteins?
Protein is a special type of molecule that is primarily composed of amino acids. In the human body, proteins perform a huge number of functions, among which a special place is muscle recovery and muscle building.
Our body breaks down protein molecules into amino acids and uses them to produce its own protein, which is directly used by the body to perform various tasks.
However, the need for protein is a purely individual characteristic. For example, bodybuilders need more protein, because their muscle fibers require constant recovery.
A report from the Board of the Institute of Medicine published in the weekly international journal Journal of the American Medical Association, which stated that the recommended daily allowance (RDA) of protein for people over 18 should be 0.8 grams per kilogram of body weight or 0.63 grams per pound of weight.
It also examined dietary guidelines published by the US Department of Agriculture and Government Programs, which suggested that 70 grams of protein for a person should be exactly 56 grams.
But if a person is involved in sports, then these numbers in studies can be taken only as the minimum amount of proteins that he needs. Based on this, if a bodybuilder weighing 70 kilograms daily consumes less than 56 grams of protein, then his muscles will suffer, and the body will not grow due to negative nitrogen balance.
A similar kind of research was carried out at the Institute of Medicine (Institute of Medicine). But in them this topic is revealed somehow approximately. They say that 10-35% of calories should come from the use of proteins. But this statement is rather vague, since the difference between 10 and 35 is huge and does not explain how useful food is with this formula.
From their report it follows that if we consider the distribution range of macronutrients (AMDR) and take into account, then from protein should come from 10 to 35% of calories, then, for example, 19 young men, 5.9 feet (180 cm) tall and weighing 167 pounds (75.7 kg) should consume from 0.43 grams to 1.5 grams of protein per pound of weight every day, but that is beyond the scope of (RDA)!
According to another study conducted at McMaster University (McMaster University) for athletes, the protein norm should be the figure of 1.3-1.8 g / kg of weight. At the same time, researchers at the University of Western Ontario ( University of Western Ontario) say that it should be within 1.6-1.8 grams. And with increasing training intensity, this figure should also increase.
A bit of math
The simplest formula for calculating protein: 1 gram per 1 pound of weight (0.45 kg). This means that with a weight of 150 pounds (68 kg), a person needs to consume 150 grams of protein.
What bodybuilders say about it ...
According to bodybuilders, eating 1 gram of protein per pound of weight is a must. This golden rule has been used for several decades. In addition, during training, they recommend increasing this dose to 1.2-1.6 grams of protein per 1 pound of weight.
Calculating the amount of protein you need is challenging. Let's try to summarize all the information and deal with this issue once and for all.
- 0.36 grams of protein per pound of weight is a daily requirement for athletes. Eating less protein causes the muscles to begin to suffer.
- Bodybuilders, in order to ensure muscle growth, must provide their body with 1 gram of protein per pound of weight.
- For bodybuilders who want to intensively swing their muscles, this dose should be increased to 1.2-1.6 grams per pound of weight.
- The need for protein depends on the amount of fat in the body , so it is important to use the percentage of muscle mass for calculations.
- Excess protein in the body does no harm.
Protein is a prerequisite for muscle growth, so do not forget to constantly replenish its reserves. But that is not all. In addition to proteins, carbohydrates and vitamins also play an important role, which also need to be consumed correctly.
What about protein intake for bodybuilders? Write to us about this in the comments, we will be happy.