How Much Protein Do We Really NEED for Muscle Growth, Satiety, Etc.?

[ucimigrate]

Hi Everyone,

I know we have had debates, etc. about protein requirements.

Of key note is the difference between minimum effective dose, a satisfactory amount and maximum tolerable dose.

For example, a 150 lb man who is not weight lifting could get by with 50 grams of protein if he is not lifting weights, needs 150 grams of protein if he is lifting weights to build strength and muscle, could eat up to 200 grams of protein a day without ill health effects, and anything over 300 grams of protein would be too much under any circumstances.

I used simple calculations such as RDA, 1 gram per pound of bodyweight, etc.

All I can say is that a few simple rules seem to do well:

1. Try to space protein intake across the day; the more, the better. For example, 180 grams of protein in six meals a day is different than eating twice per day.

2. Protein at every meal is a good idea.

3. Animal proteins are usually superior than vegetable proteins. However, using vegetarian protein combining strategically can yield good results, too.

4. Whey protein is the best, especially before and after a workout.

5. The crucial times for protein use are: before a workout, after a workout (with carbohydrates), and before bed.

6. Keeping protein intake is high is a good idea for fat loss or muscle gain. But, make sure the big picture is all set first.

For example, is someone exercising well for their situation?

Is someone eating well, for their requirements?

7. Any studies, etc. that can prove any of this right or wrong?

 

[BloodManor]

4. Whey protein is the best, especially before and after a workout.

5. The crucial times for protein use are: before a workout, after a workout (with carbohydrates), and before bed.

These both have been debunked many times over. Plus protein requirements change due to how much muscle mass someone has and if they are natural or not.

 

[ucimigrate]

I have heard all these things. I guess I am being "finicky" as the dictionary would say: I want a mathematical, exact number to take away any anxiety I have over getting things wrong. In the past, I ate too many carbs and just got fat; or, I ate too much protein but too few carbs, and just felt bloated and not energetic.

I think one gram per pound of bodyweight is a good place to start. I will try to get that back up.

 

[Cheeky Monkey]

I have heard all these things. I guess I am being "finicky" as the dictionary would say: I want a mathematical, exact number to take away any anxiety I have over getting things wrong. In the past, I ate too many carbs and just got fat; or, I ate too much protein but too few carbs, and just felt bloated and not energetic.

I think one gram per pound of bodyweight is a good place to start. I will try to get that back up.

I think you mean 1 gram of protein per pound of lean body mass. So for example if I'm 200 lbs with 30% body fat, my lean body mass would be 140 lbs so I would need to consume at least 140grams of protein.

 

[ucimigrate]

@Cheeky Monkey I could see it either way.

1. Yes, your analogy of 1 gram per pound of lean body mass seems like a reasonable goal to shoot for. It should be sufficient to not be protein deficient.

2. However, even a 400 lb man, if he ate pure protein and was exercising hard, in theory could have 1 gram per pound of actual bodyweight.

400 grams of protein plus vegetables surely would be hard on the kidneys, etc. But, from a calorie perspective, 2000 calories a day, when a man who exercises hard with weights and cardio would burn around twice that much.

 

[maximillia]

According to Menno Henselmans, if consuming animal sources of protein, the optimal intake is 1.7 g per kilogram of bodyweight.