How Much Protein for Building Muscle?
How Much Protein for Building Muscle?
by Morris Mendez†
For the person concerned with increasing muscle size protein is the area to focus on. How much protein should a person take? In the mid-1970s Arnold Schwarzenegger wrote that "protein is the most important element to the bodybuilder. Protein is for growth, maintenance, and repair of muscle tissue. The amount of protein needed by the average person is 1 gram for each 2 pounds of bodyweight. The bodybuilder needs more -approximately 1 gram of protein for each pound of bodyweight. Someone on a supergain program will require even more protein - at least 1.5 grams of protein for every pound of bodyweight."
It is interesting to note that some nutritionists dispute the amount of protein necessary for the human body and most specifically the athlete. They contend that an athlete needs very little if any more protein than the average person. What they fail to realize is the difference between an athlete, who primarily uses energy for competition, and a bodybuilder needing protein for new growth. The athlete does not need much new muscle growth whereas the bodybuilder drastically needs it. There is a big difference in the protein requirements for gaining as opposed to maintaining. A bodybuilder is in a similar state as is a baby because of the new growth factor. The protein requirement per pound of bodyweight for a newborn is much higher than it is for an adult. The requirement is very similar to that which Arnold mentioned for the growing bodybuilder.
How Much Protein for Building Muscle?
Many more nutritionists and doctors are finally starting to see the light though. A recent article mentioned that "the suggested daily requirement for protein intake is about 0.4 grams of protein per pound of ideal bodyweight. Unfortunately, these recommendations were based on studies of sedentary individuals. Recent data indicates that active people need much more. For example, Peter W.R. Lemon, PhD, from the University of Philadelphia, recommends that endurance athletes consume about 0.6 grams per pound per day, and strength athletes are advised to consume about 0.8 grams per pound per day." The research is beginning to back up what bodybuilders have known all along - the body needs a lot of protein for muscle mass.
So what amount of protein should you take? Instead of an exact number, which may not fit everyone since everybody is slightly different, use the range Dr. Lemon mentions as the low point (0.8 grams per pound per day) and use Arnold's recommended range as the upper limit (1.5 grams per pound per day). You should keep your daily protein intake within this range if you want to gain muscle mass.
If you find that your workouts are complete but you are still not growing, recheck your protein intake. You may need a protein supplement.
Recommended daily protein intake: 0.8 to 1.5 grams of protein per pound of bodyweight per day.
How Much Protein for Building Muscle? This amount of protein should provide you with enough to keep your body in a "positive nitrogen balance," the place where muscle mass gains are made. Christine Lydon, MD, notes that if you get an adequate intake of protein (positive nitrogen balance):
As pointed out, you need lots of protein. To make muscular gains, protein is crucial. Don't always take the current diet of a bodybuilding champion as a model for you to follow if you are trying to bulk up. Remember, the champion has already bulked up and is trying to stay ripped. If you are trying to get big, his diet for staying lean won't work for you. Dr. G. Kerry Knowlton writes, "Another favorite of mine is the champion diet. It goes something like this: before working out in the morning, a cup of black coffee and a piece of fruit. Breakfast is 2 or 3 egg whites and a piece of toast. Lunch is a small piece of chicken and water. Before the afternoon workout is a small potato. Dinner is a small piece of chicken or fish, and a salad. And the guy weighs 250 pounds. Bull! If that diet and work schedule were true, everybody in a third-world country would have bulging muscles." Don't make the mistake of using a champion's diet after he has already gained size and mass with a previous diet. Use the previous diet! That is the one where he gained all of his muscle size. His current diet is just for refinement, not mass. When observing the training elements of someone who has gotten massive, look to the earlier training time. For instance, Arnold used two very different approaches for building his body - one for mass, and one for shaping the mass. Use more protein when you are packing on the muscle mass; less after you have attained the mass.
About the Author
Morris Mendez is the author of a revolutionary new training protocol called Maximum Muscle Mass. He shares the secrets that took him to professional level as a natural drug free bodybuilder.
What he is about to share with you will turn the muscle building tables in your favor and piss of the so called experts. Learn more about the Maximum Muscle Mass Program† now.
This is Morris Mendez† :
Guide 2 Muscle Gain
Calories & Lifting
Cannon Ball Delts
How Much Protein?
Increasing Your Appetite
Morris Mendez Interview
Tips for Skinny Guys
Seated Calf Raise
Standing Calf Raise
Weights & Exercise Equipment
Back Extension Machine
Bench Press Machine
Calf Raise Machine
Chin Up Bar
Leg Curl Machine
Leg Extension Machine
Leg Press Machine
Shoulder Press Machine
Muscle Gain Web Sites: (Adverts)
7 Minute Muscle
Build Muscle & Burn Fat Fast!
Burn The Fat Feed The Muscle
Every Muscle - From Skinny to Bulk
Muscle Gaining Secrets
No Bull Bodybuilding
No Nonsense Muscle Building
The Truth About Building Muscle
Other Fitness Web Sites:
†Disclosure: Advertising Link(s): Our company may receive a payment if you purchase a product/service after following this link.
Disclaimer: This website and its content, is intended for general information only. This website and its content, is NOT intended to prevent, diagnose, treat or cure any disease or illness. The website and its content, is NOT intended as health or medical advice, and is NOT intended as a substitute for advice from a properly qualified medical professional. The website and its content, was NOT written by a doctor or other medical professional or nutritionist or fitness instructor, etc. Information on this site is the personal opinions of the authors only, and has NOT been reviewed or vetted by a doctor or other medical professional or nutritionist or fitness instructor, etc. Information on this site has NOT scientifically tested or validated. You are STRONGLY advised to consult your doctor if you need health or medical advice, have or suspect that you may have an illness or disease or medical condition, or if you need any form of disease-prevention, diagnosis or treatment. You are also STRONGLY advised to consult your doctor, before taking any action, if you are considering any type of action (including but not limited to: home remedies, lifestyle changes, home environment changes, dietary changes, changes to your exercise regimen, etc.) which may affect your health, or which is intended to prevent, cure or treat any medical condition. The owners of this website are NOT responsible for, have NOT reviewed, do NOT necessarily agree with, and have no opinion on, third party websites which may appear in links or advertisements (including but not limited to: banner adverts, Google AdSense, or a text link). If a third party website is linked, advertised or described on this website, that is NOT intended to mean, and should NOT be construed as meaning, that the owners of this website endorse, agree with, or have any opinion on that website or its content. In general, you should always consult your doctor regarding medical and health matters. ARTICLES & INFORMATION PROVIDED BY THIRD PARTIES ARE THE OPINIONS OF THEIR AUTHORS AND ARE NOT NECESSARILY THOSE OF THE OWNERS/OPERATORS OF THIS WEBSITE.
Copyright © 2008-2023, Answers 2000 Limited
CERTAIN CONTENT THAT APPEARS ON THIS SITE COMES FROM AMAZON SERVICES LLC. THIS CONTENT IS PROVIDED 'AS IS' AND IS SUBJECT TO CHANGE OR REMOVAL AT ANY TIME.
CERTAIN CONTENT THAT APPEARS ON THIS SITE,COMES FROM AMAZON EU S.à r.l. THIS CONTENT IS PROVIDED 'AS IS' AND IS SUBJECT TO CHANGE OR REMOVAL AT ANY TIME.
Disclosure: Our company's websites' content (including this website's content) includes advertisements for our own company's websites, products, and services, and for other organization's websites, products, and services. In the case of links to other organization's websites, our company may receive a payment, (1) if you purchase products or services, or (2) if you sign-up for third party offers, after following links from this website. Unless specifically otherwise stated, information about other organization's products and services, is based on information provided by that organization, the product/service vendor, and/or publicly available information - and should not be taken to mean that we have used the product/service in question. Additionally, our company's websites contain some adverts which we are paid to display, but whose content is not selected by us, such as Google AdSense ads. For more detailed information, please see Advertising/Endorsements Disclosures
Click privacy for information about our company's privacy, data collection and data retention policies, and your rights.
In Association With Amazon.com
Answers 2000 Limited is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.
In Association With Amazon.co.uk
Answers 2000 Limited is a participant in the Amazon EU Associates Programme, an affiliate advertising programme designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.co.uk.
As an Amazon Associate, our company earns from qualifying purchases. Amazon, the Amazon logo, Endless, and the Endless logo are trademarks of Amazon.com, Inc. or its affiliates.
All trademarks are property of their respective owners.
All third party content and adverts are copyright of their respective owners.
Some graphics on our web sites are Copyright (C) 1997-2000 Hemera Technologies Inc., and used under license. All such pictures are provided for viewing purposes only and are not to be saved or downloaded. All such pictures of recognizable individuals are models and used for illustrative purposes only, and not meant to imply any association or endorsement of said individual with any product or service.