Optimal Amount of Protein Consumption to Make Gains by Hamza Anwar

"You need protein bro", "More protein, more gains", "If you don't eat at least a gram of protein per pound of bodyweight, you won't build muscle". These are just a few things many of you have probably heard from people at the gym. The idea that you need absurds amount of protein to build muscle has been a popular ideology since the beginnings of bodybuilding. Fortunately, that mindset is not as prevalent these days, but there still is a lot of misinformation being spread. 

 

So, what exactly is the optimal amount of protein one needs to put themselves in the best position to build muscle? There have been so many studies done with the purpose of seeing if more protein meant more muscle protein synthesis (muscle building). When all of those studies results were compiled together and analyzed, it was concluded that 0.82 grams of protein per pound of bodyweight was the upper limit where protein benefitted body composition.

In my previous article I gave the recommendation of 0.85 to 1 gram of protein per pound of bodyweight. The reason I gave a slightly higher number was due to the fact that protein is highly satiating compared to carbs and fats. So eating more protein might allow someone to not go over their set calories by overeating. However, if you do not have a problem with hunger, I would give you the go ahead to just eat 0.8 grams of protein per pound of bodyweight as this is most beneficial when it comes to gaining muscle, anything more is for hunger purposes rather than body composition. 

 

So, don't frustrate yourself and think you have to be chugging protein shakes all day long to build muscle. Now that you know what the science actually has to say, you can ignore what your bro scientist friends have to say. Stay educated and get swole my friends. 

 

1) https://www.ncbi.nlm.nih.gov/pubmed/22150425

 

2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129168/

 

3) https://www.ncbi.nlm.nih.gov/pubmed/1400008

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