How much protein do I need to see results every day? How much is too much of the protein? And how many grams of protein in each meal can my body assimilate? “The only way to build muscle is by eating enough complete protein every day. Just getting calories isn’t enough. If you don’t eat a high-protein meal within 60-90 minutes of training, you’re basically wasting the time you’ve spent taxing your muscles in the gym. Personally, I’m trying to get at least 350-400 grams of protein a day off-season, at a body weight of about 235 pounds.
“You need to stay on a high-protein, moderate-carbohydrate, low-fat diet. A good thumb rule would be to get about 50% of your calories from protein, 40% from carbohydrate and 10% from fat. This will allow you to gain muscle quality while staying relatively lean.” – Chad Nicholls, a Professional Sports Nutritionist.
This is just a template ; the genetic make – up and metabolism of everybody is different. These percentages need to be tailored to fit your specific needs. For instance, if you easily put on fat, you may need to lower the intake of carbohydrates ; if you remain very lean, you may need to increase the intake of carbohydrates.
“The guidelines we generally use are 0.67 – 1 grams of protein per pound of body weight per day. That amount does not guarantee results ; it ensures that you meet your protein requirement. The results are based on your genetics and training program.” – Kritin Reimers, Ph.D., R.D., is Conagra Brands ‘ Head of Nutrition and Health.
More than just how much protein, the quality of the protein in your food is an important consideration. The protein of higher quality is found in animal sources such as eggs, beef and milk. The above recommendation assumes that two-thirds are from a high-quality protein. If you get a lot of your bread and pastas protein, you’ll probably need more than 1 gram per pound every day.
Some believe that high-protein intake stresses the kidneys, causes the body to lose calcium and dehydrate you in order to answer the second question. Let’s address every one of those concerns. Frist, kidney stress applies to people with kidney disease history; it is probably not a problem for healthy people. Secondly, increased intake of protein increases the excretion of calcium in urine, but the body adapts by increasing its calcium absorption in your food. Third, urine loss is compulsory, but most healthy athletes will drink enough fluids.
Bear in mind that it is not healthy to focus solely on one nutrient in a diet. If you’re on an almost all-protein diet, you can bet that on key nutrients you’re missing. If you maintain a balance between carbs, protein and fat and do not over-eat to the extent that total calories go, your intake of protein will not be excessive. I don’t buy the notion that your body can only assimilate so many grams of protein per meal, whether it’s 30 or whatever, to address the third question. That notion assumes that it doesn’t matter if I weigh 300 pounds or 120 pounds, and if I just got up watching TV, it doesn’t matter. There is no basis for these limits for sacrifice.