How Much Protein?

 

 

a 75kg man should consume 60g of Protein a day

a 75kg woman should consume 50g of protein a day 

 

 

a 75kg Man trying to gain muscle should consume            135g of protein a day

a 75 kg woman trying to gain muscle should consume       120g of protein a day*

 

 

 

 

HUGE AMOUNTS, THE MORE THE BETTER, 10 MEALS A DAY...

 

Are all ridiculous answers. Magazines like mens healths and muscle and Fitness are the overlords of bro science.They often give an individuals experience or quote studies that you will never find published in a peer reviewed journal due to floored methodology.

 

 

 

HERES WHAT WE KNOW

 

Ave Female requires   - 46g of protein  day

Ave Male requires       - 56g of Protein a day

 

Ave Endurance Athlete    - requires 50% more

Ave Body Builder             - requires 100% More

Ave Pregnant Woman      - requires 70% More

 

 

Of course the one question we have to ask is what is an average male or female?

 

how tall, how heavy, what type of job etc? The taller you are, the more muscle you have, the more active you are and the more exercise you do all increases your need for protein (up to a point)

 

 

But Im an athlete trying to gain muscle

 

0.8g / kg of body weight              (or 80% of your body weight in kg) for sedentary people

1.2 - 1.8g/kg of body weight        (or 120-180% of your weight in kg) for more athletic people

 

 

 

The vast majority of methodologically sound studies agree that there is no benifit to ingesting too much protein. Quantaties more than double the amount of the recomended guidelines  have no effect what so ever on the ability to increase muscle mass. 

 

 

a 75kg man should consume 60g of Protein a day

a 75kg woman should consume 50g of protein a day 

 

 

a 75kg Man trying to gain muscle should consume            135g of protein a day*

a 75 kg woman trying to gain muscle should consume       120g of protein a day*

 

* this figure is ont he principle that both male and female of 75kg have differing preportions of body fat.

If both the 75kg male and 75kg female had 10% body fat and assuming they had the same goals then the figure would be the same.

 

 

 

WHICH PROTEIN IS BEST?

 

Protein shake, Chicken or BCAA? (or seeds, nuts, dairy?)

 

Either, All, nobody cares!

 

All protein is made up of amino acids.

When you consume protein it gets broken down to its amino acid constituents.  

Your body then makes the proteins it needs with those amino acids

 

Despite the claims of protein shake manufacturers and Branched Chain Amino Acid dealers there is no evidence to suggest they work any better than regular intake of protein from dietary sources, which of course include vegan and vegetarian sources of protein too.

 

Protein shakes are a great and easy meal replacement or for those who struggle to get enough protein into them, they can be a valuable source of protein. BCAA's can also help up your protein intake, as can nuts and soy products, tofu and seeds and chicken and beef. There is certainly nothing special about them.

 

 

SCIENCY TERMINOLOGY

While branched chain amino acids may sound impressive to the average gym  goer, In science circles its a very simplistic, basic and small word that falls into insignificance when compared to

 

"non cyclic photophosphoralation"

"phosphoglycerheldryde" 

"propioceptive nueromuscular facilitation" 

 

Dont be fooled by the claims of the people selling you something.