How much protein to consume for bodybuilding
Posted by Mahesh
Just wanted some of your opinions on this subject.
I have been training for 8 years now, and have made good progress. I am 5 ft 8 , with a small frame & weight around 12 stone 10.
I am currently consuming around 1 gram of protein per pound of bodyweight to both build & maintain my current muscular size. Is this amount considered too much (180 grams) for my size / frame, as I have read articles / books where the RDA for protein varies hugely.
I have also read other articles / websites, which incline that too much protein may lead to kidney damage. I have also read other information that suggests this is impossible, as the body can rid itself of any toxins provided one is drinking enough water etc.
What is the current protein consumption of any of the trainers here? & also what is considered high?
Thanks
Mahesh
Re: How much protein to consume for bodybuilding
Posted by Robert
The recommended daily allowance for protein is 0.8 grams of protein per kg of body weight. Bodybuilders of course require a higher intake of protein depending on their age, size and how hard they train. The appropriate daily intake of protein for bodybuilders and strength trainers alike continues to be a hot topic for debate.
Personally I am on side with those experts that recommend for those who weight train, 1.6 to 1.8 grams of protein per kg of bodyweight. The sport supplementation companies on the other hand would have you believe that to be strong and muscular your body requires mega doses of protein. They are constantly promoting the idea that MORE is better - but better than what?
If the answer is "moderation" than I would have to respond by asking, what are the long term effects of excessive protein intake on a regular basis?
When protein metabolism occurs nitrogen wastes are produced and eliminated by the kidneys. Ingesting excessive amounts of protein on a daily basis puts a constant strain on the kidneys which could eventually lead to health issues such as kidney disease. The other downside of ingesting mega doses of protein is the loss of calcium through the urine.
Is MORE really better?
Re: How much protein to consume for bodybuilding
Posted by Mobster
One thing which a grams per lb scale doesn't allow for is growth. Now I do sell protein so keep that in mind but...
If a recommended amount is as much as 1.5-1.8 a day as suggested and your bodyweight is what it is then how do you get bigger. It will be a combo of all the nutrients - carbs, fats, protein, etc.
As the best kind of progress is slow but steady I'd suggest, as has been done, adding say 4-5 pounds over 2-3 months. It might sound anal but you'll need to work out how many grams will be needed if you weigh, lets say, 2 more pounds of lean mass, than you do right now. Gain that and reassess your requirements.
Ensure through hard work that you are stimulating the gains in the gym and feeding them in the kitchen with ALL their needs.
