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How Much Protein Is Too Much in Bodybuilding? Bodybuilders and weightlifters need to keep their dietary protein intake up to maintain or build large muscle mass. While it would be fair to assume that you need to eat massive amounts to build massive muscles, it rarely is the case. Eating excessive amounts of protein can hurt more than it helps. The recommended daily requirement of protein, fat, and carbohydrates are set by various nutrition authorities. In the United States, the Office of Disease Prevention and Health Promotion (ODPHP)-a subsidiary of the Department of Health and Human Service-issues recommendations along with the U.S. Department of Agriculture (USDA) every five years, the latest of which are included in the 2020-2025 Dietary Guidelines for Americans. Despite needing many more calories when training, Visit Prime Boosts a bodybuilder's protein intake would still fall within this range. A study published in the Journal of the International Society of Sports Nutrition endorses protein consumption at the upper end of the scale, a recommendation echoed by many bodybuilding trainers and enthusiasts.

Many bodybuilders will use the grams per calorie formula to direct their protein consumption. While some trainers will calculate based on 35% of the total calories, others endorse 30% or less based on your current training level. In case you were wondering, 300 grams of protein a day is a lot of protein. By way of reference, 300 grams of protein equals 7.5 ounces of chicken (60 grams), one 12-ounce steak (85 grams), two 6-ounce cans of tuna (80 grams), a half dozen eggs (35 grams), 3 cups of milk (25 grams), and 7 ounces of tofu (15 grams). Your body weight and training goals will alter your actual protein needs, making this mathematical formula more generalized than specific. Moreover, most sports nutrition authorities will tell you to consume no more than twice the recommended daily allowance (RDA) of protein compared with other adults of your same age and gender. For an adult between 31 and 50, that could range anywhere from 150 grams (for a 2,000-calorie diet) to 225 grams (for a 3,000-calorie diet) of protein per day.

Given this wide range, there is an alternate method of calculation that may be Learn more appropriate to you as a bodybuilder. While the protein requirement for an adult male is 0.8 grams per kilogram of body weight per day, according to the National Institutes of Health's Dietary Supplement Fact Sheet for Health Professionals, numerous clinical trials support consuming 2.0 grams per kilogram of body weight per day (gm/kg/day). However, for bodybuilders in their leanest body fat percentage, requirements for protein are between 2.3-3.1 g/kg of weight. There are some who will argue that 225 gm/day is still too much for anything but extreme competition training. 72 gm), according to the protein recommendation provided by the NIH's DRI and the USDA Dietary Guidelines for Prime Boosts Americans. On an ongoing basis, it is hard to justify triple the protein intake. This is especially true if you adhere to the advice that you should consume no more than twice the daily allowance of protein than other adults of your age and gender.

Many sports nutritionists endorse 2.0 gm/kg/day as an upper ceiling of protein intake for athletes. Lower amounts would be sufficient for moderate- or low-intensity training. 180 grams). While this is still more than twice the intake recommended for a sedentary 200-pound adult male, it may be appropriate when actively training for competition. There are bodybuilding and weight-training coaches who may endorse a protein intake of 40% of your daily calories. Quite honestly, there is nothing in the way of scientific evidence to support this dietary approach. No matter how hard you train, the fuel that your body will burn first is neither protein nor fat, but glucose derived mainly from carbohydrates. Since bodybuilder diets are typically high in carbs, you will usually have more than ample supplies of glucose and glycogen (the stored form of glucose) for training. Adding excessive protein rarely helps. Extra protein is not used efficiently by the body and may impose a concern for your kidneys.