How Much Protein Should I Be Consuming
Eating for optimal recovery starts with proteins, which are made from amino acids. Consuming the correct amount of protein and eating right will optimize your specific training program and competition goals, to repair muscles and build strength. Consuming insufficient amounts of protein can interfere with the regulation of hormone and enzyme metabolism in the body. When there is greater muscle breakdown from training sessions, protein consumption should meet nutritional demands. The table below shows the recommended protein intake in grams based on body weight.
- Daily protein intake range of 1.4 – 2.0 grams of protein per kg body weight per day .
- Examples given in the table below represent the range of recommended daily protein based on body weight in pounds.
Daily Recommended Protein Intake for Male & Female Athletes:
Weight in pounds
How Much Protein Should I Drink To Build Muscles
If youre training hard in the gym and working hard to put on muscle, youll want to consume more than the recommended 1.6 grams per kilogram of body weight in order to support your activity level and give your muscles the fuel they need. In this case, it can be recommended to consume 2.2 grams of protein per kilogram while trying to build muscle.
One of the easiest ways to make sure you ingest enough protein to meet your goals is to add protein powder into your diet. Protein powder can easily be incorporated into your favorite smoothie and lots of other recipes. Make sure to choose a high quality protein powder that skips junk ingredients like artificial sweeteners, colors, and flavors.
Orgain Organic Plant Based Protein Powder
Image courtesy Orgain
If you’re looking for a protein powder that will help you gain weight, Orgain’s Organic Plant Based Protein Powder is a great option. It’s packed with protein and calories, and it tastes great.
Orgain also offers a money-back satisfaction guarantee, so you can be sure you’re getting the best product for your needs.
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Gain Muscle With Gainful
Looking to boost muscle building, prevent muscle loss or simply achieve a higher protein intake?Gainful can help you get enough protein with a personalized protein powder thats tailored specifically for you and your needs. Start by taking Gainfulsquiz, select your preferences and overall wellness goals, whether thats building muscle, weight loss or both. Then Gainful takes care of the rest. Gainful will help you create the customized protein powder that not only helps deliver the results youre looking for, but also comes in the flavors you crave, thanks to ourFlavor Boosts.
But if youre still worried about meeting the protein requirements necessary for building muscle, dont worry. With Gainful, youll never have to do this alone: Each subscriber has unlimited access to a personal Registered Dietitian, whos available to answer any questions you may have about your protein balance, protein supplements or workout regimen.
We want to help make gaining and maintaining muscle as easy as possible.
Protein Increases The Thermic Effect Of Food
The thermic effect of food is the cost of digesting your food.
Essentially, it takes some energy to break food down, digest it, and turn it into energy. Protein has the highest cost of all the three macronutrients.
While the total effect that the thermic effect of food has on daily energy expenditure and weight loss is small, it is not meaningless and is important to note.
In one study, a high protein diet increased the thermic effect of food by roughly 6-8 kcals per hour when compared to a low protein diet, which may translate to ~50-75 calories per day .
However, not all studies show this large of an effect, and the thermic effect of protein is not likely responsible for most of its benefit, but it may be the cherry on top of adequate dietary protein during weight loss.
You can track things like the thermic effect of food, total daily energy expenditure, and macros with the NASM Weight Loss Calculator.
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What Are The Side Effects Of Taking Protein Powder
Protein powder is generally safe to take, but there are some potential side effects to be aware of. Some people may experience gastrointestinal distress, such as bloating or gas, when they first start taking protein powder. This is usually due to the body’s adjustment to the increased intake of protein.
Other potential side effects include dehydration and kidney damage. It’s important to drink plenty of water when taking protein powder and to consult with a healthcare professional if you have any concerns.
But Im More Advanced Than These Geeks
Another frequently heard objection is that people need more protein because they are more experienced than the studied populations. Well, Tarnopolsky et al. used elite bodybuilders and found that less protein was needed than in novice bodybuilders.
In fact, the finding that the more experienced you are, the less protein you need, has been replicated in several studies .
In everyone there is both constant protein synthesis and breakdown. Resistance training causes both breakdown and synthesis to increase, normally with a favorable balance towards synthesis. As you progress in your training, the body becomes more efficient at stopping the breakdown of protein resulting from training. Since less protein now needs to be replenished, this increase in nitrogen retention means less protein is subsequently needed for optimal growth.
Secondly, the more advanced you are, the less protein synthesis increases after training. As you become more muscular and you get closer to your genetic limit, less muscle is built after training. This is very intuitive. The slower you can build muscle, the less protein is needed for optimal growth. It wouldnt make any sense if the body needed more protein to build less muscle, especially considering that the body becomes more efficient at metabolizing protein.
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Whey Protein Dosage For Building Muscle
Whey protein is jam-packed with all 9 essential amino acids, which are key players in your bodys ability to build and repair muscle. Additionally, the body absorbs whey faster than any other protein, which leads to increased muscle protein synthesis .
To reach your goals, research suggests combining HIIT or strength training with whey protein supplementation. And to maximize results, be sure to check out our recommendations for the best time to take whey protein.
Heres our recommendation on how much whey protein to take for muscle gain:
- MODERATE ACTIVITY : 20-25 grams of whey post-workout should give you that protein boost you need to build lean muscle.
- HIGH ACTIVITY : If youre an athlete you may need up to 0.9 grams of protein per pound of body weight. Thats a lot of protein, so to help you reach your protein goals and maximize your muscle gain and repair, we recommend taking 24-48 grams of whey post-workout.
For a quick and easy post-workout protein shake, try our Low-Carb Vanilla Protein Shake! It takes just 30 seconds to make, making it a breeze to get your protein fix in that crucial post-workout nutrition window.
When It Comes To Protein How Much Is Too Much
You’ve probably heard the claims by now: Here’s a diet that’s delicious, easy to stick with, and guaranteed to help you lose weight effortlessly. Or, perhaps it’s supposed to build muscle, protect your joints or prevent Alzheimer’s. Whatever the diet and whatever the claim, there’s a good chance that it is, indeed, too good to be true.
In recent years, high protein diets are among the most popular, whether the protein is consumed as a supplement or simply a larger than usual portion of a balanced diet .
Perhaps you’re curious about one of these diets or have already tried them did you ever wonder whether too much protein might be a problem?
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Can Too Much Protein Be Harmful
The short answer is yes. As with most things in life, there can be too much of a good thing and if you eat too much protein, there may be a price to pay. For example, people that eat very high protein diets have a higher risk of kidney stones. Also a high protein diet that contains lots of red meat and higher amounts of saturated fat might lead to a higher risk of heart disease and colon cancer, while another high protein diet rich in plant-based proteins may not carry similar risks.
Garden Of Life Meal Replacement Protein Powder
Image courtesy Garden of Life
Garden of Life’s Meal Replacement Protein Powder is packed with protein and calories, making it perfect for bulking up. If you’re looking for a protein powder that will help you gain weight, Garden of Life’s Meal Replacement Protein Powder is a great option. It’s packed with protein and calories, and it tastes great.
Garden of Life also offers a money-back satisfaction guarantee, so you can be sure you’re getting the best product for your needs.
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Tgs All Natural 100% Whey Protein Powder
Image courtesy TGS
TGS’ All Natural 100% Whey Protein Powder is a great option for those who are looking to gain weight. It’s packed with protein and calories, making it perfect for bulking up. And it’s made with quality ingredients and tastes great. TGS also offers a money-back satisfaction guarantee, so you can be sure you’re getting the best product for your needs.
Is Too Much Protein Bad For Your Kidneys
The idea that a high-protein diet is bad for your kidneys is something that people have been arguing about for years.
It dates back to the early 1980s when Dr Barry Brenner proposed a link between high protein diets and the progression of renal disease .
Its true that a low-protein diet helps to prevent the deterioration in renal function in patients with renal failure. Thats because one of the main jobs of the kidneys is to remove the end products of protein metabolism from your body.
They act a bit like a sieve, filtering out any unwanted substances in the blood and sending them to the bladder where they can be removed in the urine.
But the majority of scientific evidence cited by Brenner and his colleagues was generated from animal models and patients with existing renal disease.
While protein restriction may be suitable for treating someone with existing kidney disease, there is no evidence to show that high protein intakes can lead to kidney damage in healthy individuals.
A study by Belgian researchers Jacques Poortmans and Oliver Dellalieux examined the diets of young male athletes to see if their high level of protein intake had any negative impact on kidney function.
One group consisted solely of bodybuilders, while subjects in group two took part in a variety of sports, such as cycling, judo, and rowing.
Despite the high levels of dietary protein, blood and urine samples showed that all markers of kidney function were well within the normal range.
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Think Of Your Muscles Like A Brick Wall
Each brick that makes up your muscle wall is protein. The process of muscle protein synthesis is essentially adding new bricks to the wall. Of course, this means that by consuming the maximal amount of protein to build the wall, it’s going to get really big, really fast.
But there’s also a flipside to the protein synthesis process called muscle protein breakdown. So the speed of the two opposing processes is going to determine the net change in the wall, i.e. how big the wall gets.
As someone who’s looking to build muscle, you need to make sure that muscle protein synthesis exceeds muscle breakdown. And by consuming the maximal amount of protein per day you can at least rest your head on the pillow every night knowing that you’ve put as many bricks into the wall as possible.
What Is The Maximum Amount Of Protein I Can Absorb Per Day
As is the case with the amount of protein that can be absorbed during one meal, the maximum amount of protein that can be absorbed per day varies depending on a persons gender, age, weight, and activity level. In general, the research shows that the total daily protein intake for people attempting to maximize gains in muscle size and strength should take in approximately 1.6 grams of protein per kilogram of body weight per day. An easy way to break up this amount into meals is to consume 0.4 grams of protein per kilogram of body weight per meal and consume four meals per day.
However, some people may be able to absorb more protein throughout the day. A meta-analysis on protein supplementation reported a 95 percent confidence interval for protein intake of 2.2 grams per kilogram of body weight in young male bodybuilders, so people should not automatically assume that they can only take in 1.6 grams per kilogram of body weight. However, the 1.6 grams per kilogram guideline is well-suited to people who have an average activity level and do not have increased protein needs.
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Foods High In Protein
There are many different combinations of food that a person can eat to meet their protein intake requirements. For many people, a large portion of protein intake comes from meat and dairy, though it is possible to get enough protein while meeting certain dietary restrictions you might have. Generally, it is easier to meet your RDA of protein by consuming meat and dairy, but an excess of either can have a negative health impact. There are plenty of plant-based protein options, but they generally contain less protein in a given serving. Ideally, a person should consume a mixture of meat, dairy, and plant-based foods in order to meet their RDA and have a balanced diet replete with nutrients.
If possible, consuming a variety of complete proteins is recommended. A complete protein is a protein that contains a good amount of each of the nine essential amino acids required in the human diet. Examples of complete protein foods or meals include:
- Hemp and chia seeds
Natures Bounty Optimal Solutions Protein Powder
Image courtesy Natures Bounty
If you’re looking for a protein powder that will help you gain weight, Nature’s Bounty’s Optimal Solutions Protein Powder is a great option. It’s packed with protein and calories, and it tastes great.
Nature’s Bounty also offers a money-back satisfaction guarantee, so you can be sure you’re getting the best product for your needs.
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Protein Intake How Much Protein Should You Eat Per Day
Few nutrients are as important as protein. Not getting enough of it will affect your health and body composition.
However, opinions regarding how much protein you need vary.
Most official nutritional organizations recommend a fairly modest protein intake.
The DRI is 0.36 grams of protein per pound of body weight.
This amounts to:
- 56 grams per day for the average sedentary man
- 46 grams per day for the average sedentary woman
This may be enough to prevent deficiency, but the amount you need depends on many factors, including your activity level, age, muscle mass, physique goals, and overall health.
This article examines the optimal amounts of protein and how lifestyle factors like weight loss, muscle building, and activity levels factor in.
Proteins are the main building blocks of your body. Theyre used to make muscles, tendons, organs, and skin, as well as enzymes, hormones, neurotransmitters, and various molecules that serve many important functions.
Proteins consist of smaller molecules called amino acids, which link together like beads on a string. These linked amino acids form long protein chains, which then fold into complex shapes.
Your body produces some of these amino acids, but you must obtain others known as essential amino acids via your diet.
Protein is not only about quantity but also quality.
If youre eating animal products like meat, fish, eggs, or dairy every day, youre likely getting enough protein.
Protein is important when it comes to losing weight.
Whey Protein Dosage For Weight Loss
Want to burn an extra 80-100 calories per day and curb your appetite? Look no further than whey protein! Not only can it boost your metabolism, but it also curbs cravings, which reduces the urge to snack and overeat all resulting in fat loss. The good news is, you dont need to consume large amounts of whey protein to reap the fat-burning benefits of this supplement.
The Recommended Daily Allowance for protein is a minimum of 0.4-0.6 grams of protein per pound of your body weight. Do note, thats the bare minimum amount you need to meet your basic nutritional needs and avoid deficiency. To really reap the benefits for weight loss, its best to get around 30% of your daily calories from protein.
In case youre wondering, one scoop of our Organic Whey Protein contains 20 grams of clean protein. With this in mind, heres our general recommendation on how much whey protein to take per day for fat loss:
- MODERATE ACTIVITY :10-20 grams of protein should do the trick to curb cravings and boost your metabolism.
- HIGH ACTIVITY : 20-40 grams of protein will keep hunger cravings at bay and promote a healthy metabolism.
Kickstart your metabolism with our deliciously filling #fatfueled Chocolate Avocado Smoothie for breakfast!
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How Long Does It Take Your Body To Absorb Protein
The rate at which protein is absorbed depends on the form of the protein. Whey protein, a common ingredient in dairy-based protein powders, is a quick-digesting protein that is absorbed at a rate of approximately ten grams per hour.
Does faster absorption mean better absorption? Not necessarily. Studies show that although protein consumed on its own is absorbed more quickly, concomitant oxidation of some of the amino acids may result in a lower net protein balance compared to protein sources that are absorbed more slowly and ingested as part of a meal, which may result in a higher net protein balance. More research is needed on this topic.