When it comes to bodybuilding, protein is essential for muscle repair, and growth. So what then is the optimum protein for muscle building?
Unfortunately, bodybuilders talk about many different numbers, and theories when it comes to bodybuilding nutrition. Knowing the exact amount of protein for bodybuilding will quickly boost your workout results. Not knowing will sabotage muscle building gains.
Some “experts” say 1 gram of bodybuilding protein per pound of body weight is best. Others, including bodybuilding nutrition companies, say 2, 3, or even 4 grams of protein for muscle building per pound of body weight.
Let’s turn to a recent scientific study for the truth.
A published study split participants into 5 groups. All of the groups were given post workout protein drinks broken up as follows: 0g (control), 5g, 10g, 20g, and 40g. The goal of the study is to determine the optimum protein consumption for maximum protein synthesis to occur.
The results indicated all groups showed muscle protein synthesis, but the 20g group had double the protein synthesis that the control (0g) group had. The 40g group saw only a very small increase in muscle synthesis over the 20g group.
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So what does this tell us? It appears your body can only use so much protein at one meal (20g – 40g), and the rest gets burned up as fuel. Therefore, stop loading up on hundreds of grams of post workout protein. The optimal amount, per meal, is somewhere between 20g, and 40g. Eating hundreds of grams per meal will not magically promote massive muscle building.
For best bodybuilding results, it is important to eat 20g – 40g of protein for muscle building each meal, including the most important one during post workout. It is best to split the muscle feedings up into around 5 small meals a day.
It is highly recommended to ingest 1.7g per pound of lean tissue for optimal results. That will translate into approximately 25% of your caloric intake.
Many bodybuilders utilize protein drinks for muscle building, especially post workout when your body needs it the most. This is an excellent strategy to make sure you are getting optimum bodybuilding nutrition. I always recommend whey protein as a good bodybuilding supplement.
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Is protein good for building muscle mass? You bet it is! It is not only good, but essential. Please understand that more protein doesn’t mean better results. Stick to between 20g – 40g per meal of protein for muscle building, and watch your body begin to increase in strength, and muscle size.
Hey nice post…I am really looking for something on amount of protein…Thanks for mentioning it…
I do have some doubts wheather to Take Milk or should Choose EGGS…should raw eggs are better than boiled eggs..
Found your blog while browsing Google. Bookmarked. Looking forward to more nutrition tips.
You really should quote your source for the “recent scientific study” so that people can read the source and understand the exact conditions of the trial.
Came across your post as I was looking for bodybuilding related info. Very nice post. Hope to learn more from you.
There is obviously a lot to know about this. I think you made some good points in Features also.
This is a very good article. It clearly points out that too much of anything is bad for you. It is important to note that a well-balanced diet is what works for everyone, body builders included. You need carbohydrates, vitamins and minerals and not only proteins to be at your day’s best.
Very interesting article! It is good to know how much of proteins must be consumed, but every body is different, so is the necessary amount of proteins. So there can be deviation for each person. Thanks for sharing!