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How Much Protein Do You Need to Build Muscle?
How much protein do you need to build muscle? There has been disagreement about that for the last 100 years, I think. In fact, since the man (or woman) first picked up a boulder, put a bench on it and made a monster size, mostly muscular. there has been a clash between the “eat until the protein comes out of your ear” group and the “you don’t need any blank protein to build muscle; look at a rhino” camp.
When I first started pumping iron, the two camps seemed best represented by Bill Pearl with “you don’t need a lot of protein” and Vince Gironda advocating some serious protein consumption. Following some of what Vince suggested; I would eat nothing but steak and eggs for breakfast during football season and carbo up with a ton of spaghetti on game day. It seems crazy now.
I guess I’ve followed the high protein idea pretty much my whole life. When I was exercising a lot, I would average one gram of protein per day. kilos of body weight. I would eat about 180 to 220 grams of protein a day. During the periods when I didn’t train quite as much, I still consumed about 100 grams a day. Did it work for me? Was high protein what helped me take back close to 210 pounds of decent muscle a few years ago (or eight)? Maybe or maybe not; I couldn’t say for sure because I had no benchmark to go by.
So how much protein is enough protein? That question is very similar to another question that asks, “How long should a man’s legs be?” One answer could be, “as long as it takes to reach the ground.” You need as much protein as it takes to build muscle, for you.
The Mayo Clinic recommends that protein intake be about 10% to 35% of a 2,000-calorie diet. That amount corresponds to a huge range of 50 to 175 grams of protein. That’s huge reach and not much help. Even among the experts, there are some question marks, or at least that’s how I interpret it to have such a wide range.
And it’s not so strange; you can’t underestimate the importance of protein for everyday, let’s build muscle. Protein is essential for human life. Your skin, bones, muscles and organ tissue all contain protein. Protein is also found in your blood, hormones and enzymes.
You need protein. The question is again, how much do you need? Your body takes the ingested protein and breaks it down into its amino acid components for use. The body cannot store unused protein. Any unnecessary amino acids are stripped of their nitrogen and stored as fat (or used as energy). The nitrogenous elements are treated as waste by your kidney and liver. If you’re not an expert or a guru here, you might want to confirm all of this, but I think I’m on the ball.
So if you only need 100 grams but eat 180 grams, guess what, the rest of the 80 grams is either fat around the gut or pooped out. Either way, the excess causes undue stress on the body. Protein is not a good source of energy unless you are a big cat roaming the Serengeti plains. Therefore, there is no incentive to eat more protein than you need. On the contrary, you are punishing your body by consuming more than you need.
But get this, after all those thousands and thousands of years, there is still no scientific basis to believe that high protein consumption is better for building muscle. There is no scientific basis for believing that you need one gram of protein for every kilogram of body weight. There is none that I know of.
Nothing but what appears to be common sense. If agreed upon, your average bear needs 45 to 70 grams of protein (female and male respectively); So wouldn’t it be natural that your muscle-building grizzly bear would need a lot more? However, the red flag is that many supplement companies out there use this kind of justification to push a bunch of expensive protein powders.
As for what I’m suggesting, that’s what I’m doing. Being almost 49, I just don’t have the energy or desire to become a gym rat again. But that doesn’t mean I’m not interested in working out or being healthy. On the contrary, with two little girls I have an enormous incentive to live a long life; long enough to see my little girls eventually have little girls of their own.
I eat a balanced diet with lots of vegetables and fruit. And I drink about 10 to 15 cups of water a day. As a real meat eater, I probably get my daily 75 grams easily. But because I work out about 45 minutes every other day pretty hard, I now drink about two tall glasses of milk daily. And I probably consume about 12 eggs a week or so. All of that probably bumps my protein intake up to about an average of 110 grams a day, which I think works for me.
But it’s all an inexact science. How do I know it’s working for me? Well, less than that; I get hungry and grumpy. Vince Gironda used to say that protein keeps hunger pangs at bay and gives you that full feeling. I want to buy that. I know that if I drink less water, I feel dehydrated. Less protein and I feel cranky. Is that really a true justification for eating my 100 to 110 grams of protein, no, but it’s my way of listening to my body.
And that’s ultimately the key here, I think. You must listen to your body. Your body will tell you if you are not consuming enough complex carbohydrates. Your body will tell you if you are eating too much protein (the increasing girth will be a sign).
If nothing else, start with your baseline protein requirement of 75 grams and add 50%; then consider how you react. How is your training? How is your energy level and how quickly are you recovering? Based on these observations, you can either cut back or add a little more. I have talked about the 3 circles and how you should move them around; well, same here.
Finally, I no longer recommend buying tons of protein powder. Instead, I think you would do just as well to drink more milk (or soy) and have a few more eggs a day. These are quality sources of protein and pennies on the dollar compared to the protein powders on the market today. A liter of milk and 3 eggs will add about 56 good grams of protein to your diet. Do you need more?
Also, if you eat three balanced meals a day with about a quarter pound of meat as part of that meal; you’ll probably consume about 28 to 30 grams in that sitting. That gives you anywhere from 80 to 90 grams per day. Now add the extra milk and eggs; that will put you in the 150 gram range. And guess what, you didn’t have to buy a super premium nitrogen-enhanced, whey concentrate and super-duper hi-test protein powder.
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