How much protein is needed per 1 kg of weight to gain muscle mass?

How much protein do you need per day

According to the World Health Organization (WHO), the daily protein intake for a healthy man is 0.8 grams per 1 kg of body weight.

However, with intense physical labor, this norm doubles.

The generally accepted dose of protein for “strength athletes” (bodybuilding, powerlifting, weightlifting, crossfit) per day is 2 grams per 1 kg of body weight.

Some top bodybuilders take 3-5 grams per 1 kg of body weight.

Official medicine is categorically against such high dosages!

For humans, excess protein foods are harmful and can lead to health problems.

The kidneys suffer the most. Their frequent illnesses among professional bodybuilders are proof of this.

In addition, do not forget that taking anabolic steroids helps them absorb such huge doses. Under such conditions, the body's need for protein increases.

Calculation of protein volume for muscle building

From theory it’s worth moving on to practice and figuring out how many grams of protein you need to eat per day to gain weight, taking into account each of the components. One fifth of human muscle consists of amino acids. The remaining elements are fat, water and dry residue. It turns out that 200 grams/1 kilo of weight is enough to build muscles. But here it is worth understanding that 200 grams is the norm that is needed for the whole body. If only 1 gram is present in the diet (per day), then the body receives 365 grams per year. In theory, the body builds 1.5-2 kilograms of muscle on the provided material. If the dosage is increased to 10 grams per day, then muscle volume also increases.

But this is all in theory. The question of how much protein an athlete needs per day requires a more detailed consideration. In practice, even 10-20 grams per day is not enough to gain 1 kg per year, because not only muscles, but also the body as a whole need protein. This substance is required for the normal functioning of internal organs and systems. And here we recall the results of the studies that were mentioned (regarding the norm) - 1 gram per kilo.

It would seem that it is enough to sum up the needs of organs and muscles to get the final result. But this is not enough, because working out in the gym is also an additional burden. As a result, human systems also need protein. It turns out that the need for protein increases by one and a half times.

To summarize, it is worth highlighting the following points:

• To maintain vital functions, 1 gram/kilo is required.
• For the growth of new muscles, the basic amount of grams is +10 g per day.
• For active training – the first 2 points *2 times.

Now it's easy to calculate how much protein you need to eat per day for muscle growth. Here this parameter is 1.6-1.8 grams per kilo of weight per day. In theory, this is enough to not only cover the needs of the body, but also achieve the desired muscle relief.

Optimal amount of protein per serving

One of the most persistent bodybuilding myths is the myth that the body can only absorb 30 grams of protein per meal.

In fact, these were the results of one study from the distant 70s, which were simply interpreted incorrectly.

The conclusions of the experiment stated that a man weighing 75 kg during strength training should consume 150 grams of protein per day (75 kg * 2 grams = 150 grams).

For this, five meals a day are optimal, with each meal containing 30 grams of protein.

In fact, our body absorbs any portion of protein eaten at one time.

The only difference is the duration of this process. The larger the portion, the longer it will take to digest.

The speed of absorption is one of the reasons why frequent split meals are common in bodybuilding.

It is optimal to eat often and in small portions, evenly distributing the daily protein intake across all meals.

In this case, the body constantly maintains a high level of amino acids, which has a beneficial effect on the rate of muscle growth.

How much

Planning menu items begins with the required calorie calculation. The approximate formula is:

• your weight (kg) x 30 – in case you are drying out or plan to maintain your existing weight;
• the result obtained at the top is + ~500 calories (if you are an endomorph or mesomorph), or + ~1000 calories (if you are an ectorf).

The formula is very conditional. Here it is very important to take into account your physiological data (metabolic quality - first of all), height and weight, age, level of physical fitness and degree of stress. Depending on this, you should make adjustments to your diet: if you don’t have enough calories and you feel hungry and very tired, naturally, you shouldn’t torment your body, and you can add another hundred or two calories on top.

There is an alternative option:

per 1 kilogram of weight you should consume 35-40 calories (for men).

These figures will be approximately relevant for athletes who train 4-5 times a week.

Unfortunately, there is no ideally accurate formula for calculating calorie consumption - everything can only be estimated approximately, and it is possible that you will have to repeatedly adjust a bodybuilder’s diet for the day - almost every athlete faces this.

Best Sources of Protein

There are proteins of animal and plant origin.

To gain muscle mass, preference is given to animals, as they contain a complete amino acid composition.

This means that it contains nonessential amino acids, which are produced in the body independently, and essential ones, which are obtained from food.

A large percentage of essential amino acids in the product has a positive effect on their absorption.

In professional bodybuilding, athletes neglect vegetable protein, which is incomplete in its amino acid profile.

The most popular types of animal protein are:

• meat
• fish
• bird
• seafood
• eggs
• milk and fermented milk products (cottage cheese, kefir, fermented baked milk, yogurt).

What does protein do in the body?

As a macronutrient, protein is one of the most important building blocks of our body and plays an important role in many areas:

• Improves muscle function;
• Transports fat and oxygen;
• Fights infections;
• Restores damaged cells;
• Supports healthy connective tissue and cartilage;
• Keeps hair and nails healthy.

Proteins are made up of chains of amino acids. There are essential, semi-essential and nonessential amino acids. Essential amino acids must be consumed through food, as the body cannot produce them.

Protein for Vegans

However, there is a category of people who consume only plant protein - for example, vegetarians.

It is much more difficult for a vegetarian bodybuilder to get the required amount from plant foods.

Preference is given to the leaders in the amount of vegetable protein content:

• soybeans
• lentils
• chickpeas
• legumes (beans, peas)
• some types of nuts (almonds, pistachios, peanuts).

It is advisable to consume different types of plant foods during the day in order to at least partially compensate for their incomplete amino acid composition.

A good option is to take additional protein powder from plant sources.

For example, from soy, wheat, peas and even hemp.

Examples of High Protein Foods

Below is a short, basic list of the most common high protein foods:

• Chicken (without skin);
• Turkey (without skin);
• Fish (all types);
• Beef (lean);
• Pork (lean);
• Whole eggs;
• Egg white;
• Protein supplements (whey protein powder, casein powder, protein bars, etc.);
• Legumes (all types);
• Nuts (all types);
• Milk;
• Cheese.

This is not a complete list of foods that contain protein, but any of them will cover most of your needs. Just choose the ones you like the most.

When to take protein

There are certain periods when the body absorbs protein at an accelerated pace. These are called “protein windows.”

Their use helps to significantly accelerate the gain of muscle mass and recover faster after exercise:

1. The first window is in the morning, immediately after waking up

Night catabolism (“destruction” of muscle tissue) reaches its peak in the morning due to prolonged fasting. Therefore, it is important to eat a portion of easily digestible protein for breakfast as quickly as possible.

1. The second window is 1-2 hours after strength training

Damaged muscle tissue is in dire need of plastic material. At this time, you can drink a whey protein shake, which consists of quickly digestible proteins.

1. Third, 30-60 minutes before bedtime to minimize nocturnal catabolism.

What to eat (about the ratio of proteins, fats and carbohydrates)

In addition to excess calories in the diet, many athletes make another mistake: they do not consume enough protein, but instead lean on fatty and sweet foods. Naturally, this will negatively affect both the figure and the quality of training.

The ratio of nutrients is approximately as follows:

• carbohydrates: 50-60%;
• fats: 10-20%;
• proteins: 20-30%.

Basic constants:

• 1 gram of protein – 4 calories;
• 1 gram of carbohydrates – 4 calories;
• 1 gram of fat contains 9 calories.

As for protein, the main muscle-building “component”:

• to maintain weight: take 1.4 grams of protein per 1 kilogram;
• to “dry”: take 2-2.2 grams of protein per 1 kilogram;
• to gain weight: take 3-4 grams of protein per 1 kilogram.

As for carbohydrates - the source of “fuel” for activity:

to “dry”: take 2-3 grams of carbohydrates per 1 kilogram.

Regarding fats:

• We calculate daily calorie intake (DAI).
• We calculate protein and carbohydrate intake (PBU).
• We subtract the PBU from the SPK. As a result, we get the remainder, which should be fats (F).
• F 9 = amount of fat in grams you should consume.

What do we eat (now about products)

Not all fats and not all carbohydrates are equally healthy. If you pay off the required amount with Coca-Cola or fast food, it is natural that such a “diet” will not have a very positive effect on your performance.

First, about fats.

Useful and necessary fatty acids are found in olive oil and fish - these are the products that should satisfy the body's needs. As an option (and the option is very good and very effective), you can take fish oil or flaxseed oil in the doses indicated on the package.

Now - carbohydrates.

Carbohydrates are conventionally divided into two categories: complex and simple. In principle, we need both substances, but they should be taken in different ways.

Simple carbohydrates are quickly absorbed and processed by the body - it is important to consume them immediately before training (and in small quantities during breakfast) and after it - during the “carbohydrate window”. However, they sharply “jerk” the blood sugar level, which is not very useful.

Complex carbohydrates take much longer to process, which means they can provide the body with energy longer and do not create sudden changes in blood sugar. They should be consumed evenly throughout the day, maintaining a stable carbohydrate level.

Iron Health

Protein consumption for bodybuilding athletes has long been an integral part of their diet. Protein is very important for muscle growth, but we are all likely consuming too much of it.

Normal – 2.2 grams per 1 kg of body weight

At one time, it was found that when exercising with weights, the optimal daily protein intake is a value equal to 1 g. per pound of body weight, that is, approximately 2.2 grams per kg. However, no one has ever thought about how much the body can actually absorb during the day?

Very high protein consumption is, on the one hand, a phobia of athletes (they say, the more protein you eat, the more muscle mass it will give), and on the other hand, the result of marketing by companies producing and selling sports nutrition. We are constantly encouraged to consume different types of proteins, amino acids and other foods as often as possible, but scientific research almost never finds evidence to support these recommendations.

How much protein do you need? Scientific research.

Study #1 : In 1992, Tarnopolskyetal found no difference over a two-week period in total body protein synthesis or lean body mass index in strength athletes consuming 0.64 g/lb (1.4 g/kg) or 1.10 g/kg. lb (2.42 g/kg). Protein oxidation increased in the high protein intake group, indicating nutrient overload.

Study #2 : In 1988, Walbergetal reported that 0.73 g/lb (1.6 g/kg) was sufficient to maintain positive nitrogen balance in weightlifters over a one-week weight loss period.

Study #3 : In 1988, Tarnopolskyetal found that only 0.37 g/lb (0.8 g/kg) was required to maintain positive nitrogen balance in high-level bodybuilders (5 years of training, possible prior androgen use) over 10 days, 0.45 g/lb (0.99 g/kg) is sufficient to maintain lean body mass for more than 2 weeks. The authors note that for bodybuilders, 0.55 g/lb (1.2 g/kg) is sufficient.

Study #4 : In 1992, Lemonetal found no difference in gains in strength and muscle mass in novice bodybuilders consuming 0.61 g/lb (1.34 g/kg) or 1.19 g/lb (2. 6 g/kg). Based on nitrogen balance data, the authors recommend 0.75 g/lb (1.65 g/kg).

Study #5 : In 2006, Hoffmanetal found no differences in body composition, strength, or resting hormone concentrations in strength athletes consuming 0.77 g/lb (1.7 g/kg) or >0.91 g/lb ( 2.0 g/kg) over a period of 3 months.

Study #6 : The more experienced an athlete, the less protein he needs. This is due to the development of the body’s adaptive abilities to more effectively inhibit the process of protein breakdown (catabolism) due to training. Less protein is required for recovery, nitrogen retention increases, and the body's overall protein requirement for muscle growth decreases (Rennie & Tipton, 2000; Hartman, Moore & Phillips, 2006; Moore et al., 2007).

Based on these studies, scientists came to the conclusion that the upper limit of daily protein intake should not exceed 1.8 grams. per kg body weight.

I also present an illustration that clearly demonstrates the relationship between daily protein intake and the rate of protein synthesis (muscle growth). As you can see, the value of 1.8 g per kg is the extreme point, after which increasing the amount of protein consumed does not bring any benefit.

Legend:

• RDA is the recommended daily allowance for protein.
• SV – athletes involved in endurance sports.
• SS – athletes involved in strength sports.

Correct conclusions

Thus, there is a strong belief that athletes involved in bodybuilding and setting a goal to gain muscle mass should consume up to 3 grams. protein per kg of weight has no scientific basis. The upper limit of normal is 1.8 g/kg. Moreover, for athletes who practice multi-repetition endurance training, this value will be even lower than 1.3-1.4 g/kg (see graph), and for people who do not engage in any sports at all – less than 1 g/kg per day.

The myth about the need for large amounts of protein for bodybuilders comes from professionals who train using pharmacological hormonal drugs. By powerfully influencing the body's hormonal function, they can absorb much more protein and experience a multiple-fold greater anabolic response. However, for amateur athletes who do not use anabolic steroids, this approach is not correct, since it leads to overload of organs and systems, increased financial costs for protein foods and sports nutrition, and at the same time, does not provide any benefits in the growth of muscle mass.