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Protein Power – What Amount Is Ideal In Order To Maximise Muscle Gains?

How much protein do I need each day to see results? How much protein is too much? And how many grams of protein does my body get at each meal?

“The only way to gain muscle mass is to eat enough complete protein each day. Getting calories alone is not enough. If you don’t eat a high protein meal within 60-90 minutes of working out, you essentially, wasting that time you spent testing your muscles at the gym. Personally, I try to get at least 350-400 grams of protein a day in the off-season, with a body weight around 235 pounds.” – Jason Arntz, IFBB Professional Bodybuilder.

“You need to eat a high protein, moderately high carbohydrate, low fat diet. A good rule of thumb would be to get approximately 50% of your calories from protein, 40% from carbohydrates and 10% from fat. This will allow you to get quality muscle while staying fairly lean.-Chad Nicholls, a professional sports nutritionist.

This is a model only; everyone’s genetic makeup and metabolism are different. You need to tailor these percentages to meet your specific needs. For example, if you gain weight easily, you may need to reduce your carbohydrate intake; if you stay very lean, you may need to increase your carbohydrate intake.

“The guidelines we generally use are 0.67-1 gram of protein per pound of body weight per day. That amount doesn’t guarantee results; it guarantees you’re meeting your protein needs. Results are based on your genetics and the your training program.” – Kritin Reimers, Ph.D., RD, is director of nutrition and health at Conagra Brands.

More than the amount of protein, an important consideration is the quality of the protein in your foods. The higher quality protein is found in animal sources such as eggs, beef and milk. That recommendation above assumes that two-thirds comes from a high-quality protein. If you get a lot of protein from bread and pasta, you’ll likely need more than 1 gram per pound per day.

To answer the second question, some believe that eating high protein stresses the kidneys, causes the body to lose calcium, and dehydrates you. Let’s address each of these concerns. First, kidney stress applies to people who have a history of kidney disease; for healthy people, that’s probably not a problem. Second, increased protein intake increases calcium excretion in the urine, but the body adapts by increasing calcium absorption from food. Third, there is mandatory urine leakage, but most healthy athletes will drink enough fluids.

Keep in mind that focusing solely on one nutrient in a diet is unhealthy. If you’re on an almost all-protein diet, you can bet you’re missing out on key nutrients. If you keep a balance between carbohydrates, protein and fat and don’t eat too much in regards to total calories, your protein intake won’t be excessive.

To answer the third question, I don’t buy the idea that your body can only assimilate a certain number of grams of protein per meal, whether it’s 30 or whatever. This notion assumes that it doesn’t matter whether I weigh 300 pounds or 120 pounds, and it doesn’t matter whether I just got up after watching TV. There is no sacrifice basis for those limits.

What happens is this: Your body has an amino acid pool that it replenishes all the time; as the protein you take in is broken down, some will go into that pool while some may be used for energy. If you’re getting enough protein, the body will assimilate what it can and burn the rest for energy or store it as fat. Of course, it makes sense not to consume all your protein in one go; instead, divide it into 3 to 4 meals a day. This should happen normally unless you are taking extreme measures not to.

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