Protein - How Much do You Really Need?

How Much is Too Much?

 

To the guys reading this, you're probably consuming too much of it. To the females reading this(based on my experiences training females), you're probably not eating enough.

For the bros:

We've (men) all gone through this phase once we started lifting:
"Bro I gotta get my protein in bro.
I gotta get that post workout shake bro. My anabolic windows closing bro. I already had 3 chicken breasts, some tuna, egg whites this morning, and a pre-workout protein shake, so I have like 2 more shakes to go."

It seems like every time you open up a magazine or walk into a supplement store, there's someone or ad trying to sell you some overpriced protein that's magically gonna get you jacked in 2 weeks. That's not without reason. People have been regurgitating the minimum of 1g/lb of bodyweight intake for decades now. Some even closer to 1.5-2g/lb of bodyweight if you look at pro bodybuilders.

But why?

Well, protein is an essential macronutrient. Super essential. Aside from building and maintaining muscle, it's used in many enzymatic functions within the body. It's no surprise every bro you meet thinks everything they eat needs to contain protein.

But is 1-2g/lb of bodyweight REALLY necessary to get jacked? Not necessarily.

Recent research (http://bayesianbodybuilding.com/eric-helms-protein/) has indicated that anywhere between .8g-1.2g/lb of bodyweight is more than enough even for the most active individuals.

What does this mean for you?

It means its time to carb up, bro. Or use fats, whatever.
Instead of feeling bloated and gassy all day eating copious amounts of whey, replace some of those shakes or meals with carbs and fats.
You'll feel stronger, and more energetic during your workouts. That, in and of itself will lead to more muscle gain in the long run.

For the ladies:

EAT MORE PROTEIN.

Over the last couple of years, I've noticed that most of the females I've spoken to and trained had similar eating habits.

They'll say they "eat pretty healthily", consuming generous amounts of fruits, yogurts, granola, oatmeal, and other carb dense foods. Their diet consists of small amounts of protein, mostly trace amounts from sources like dairy or grains.

Now, that's not to say these foods are 'bad' or detrimental to your goals. In fact, they're great additions to any diet. But, too much of anything is bad for you.
The problem arises when a woman (possibly you reading this) is trying to lose weight/body fat and is eating 30-40g of protein a day, vs. 200g+ of carbs a day.

This type of diet is NOT conducive to building your dream body, period.

Why? Well because protein and carbohydrates are metabolized differently within the body. They have different functions and need to be eaten in different amounts depending on your current goal.

Of course, general recommendations vary, and everyone's goals are different, so please take everything you read (my stuff included) in context and draw your own conclusions based on your current situation.

If the optimal amount of protein intake for most individuals falls between .8-1.2g/lb of bodyweight, what does that mean for you?

Well, for starters, start monitoring how much protein your favorite foods contain. Aim for most of your meals to contain 20-30g of protein, spread throughout the day. This will keep you feeling full throughout the day, as protein is typically more satiating than carbs or fats. Of course, this means substituting some carb sources for a protein source, or simply adding them if you're constantly under-eating.
If this sounds crazy, then consider investing in a whey protein supplement and drinking that once or twice a day, depending on your diet and protein needs.

Like this article? Hate it? Leave a comment and let me know what you think!
Feel free to message me with any questions!