People who do heavy bodybuilding should eat about 1.6 to 2.2 grams of protein for each kilogram they weigh. But the exact amount can change based on things like age, gender, workout intensity, how many calories they eat, and their overall health.
“Bodybuilding advice suggests eating one gram of protein for every pound you weigh to help build muscle.”
Why Is Protein Essential For Muscle Growth?
Protein, composed of amino acids, is the building block of muscles. Intense training causes small tears in muscle fibers. Consuming protein helps repair these tears and promotes muscle growth, making it crucial for bodybuilders.
“Muscle proteins are always breaking down and rebuilding in your body. To build muscle, you need to eat more protein than what gets broken down, achieving a net positive nitrogen balance due to the high nitrogen content in protein.”
If you don’t eat enough protein, your body breaks down muscle to get the amino acids it needs to support important body functions. Over time, this can make your muscles smaller and weaker.
By eating enough protein, you provide amino acids for muscle protein synthesis (MPS), which drives muscle repair, recovery, and growth after tough workouts.
Factors Affecting Protein Requirements
Several factors influence protein needs for bodybuilding:
- Training intensity and frequency: Harder and more frequent workouts cause more muscle tear, so you need more protein to repair and build muscle.
- Training status: Beginners might need more protein relative to their body weight because their muscles are adapting to new workouts, while advanced bodybuilders may need slightly less.
- Fitness Goals: If you’re trying to build muscle, you might need more protein compared to someone focused on losing fat.
- Overall Diet: Eating enough carbohydrates and fats is also important for muscle repair and growth, which can affect how much protein you need.
Types of Protein Sources
Not all protein sources are the same for bodybuilding. Choose high-quality proteins that have all nine essential amino acids. Popular sources include:
Animal sources of protein:
- Meat
- Dairy products
- Eggs
- Fish
- Poultry
Some nutritionists say animal proteins sources are better than plant proteins for building muscle. Animal proteins provide all the essential amino acids your body needs and are easy to digest.
Plant-based Sources of Protein:
- Quinoa
- Beans
- Soy
Some plant-based proteins are harder to digest and have different amino acid profiles. But if you follow a plant-based diet, you can still get enough protein by eating more and choosing a variety of foods.
To get all the necessary amino acids, pair foods like rice and beans, hummus and pita bread, or peanut butter on whole wheat bread.
Soy is easy to digest, has a good amino acid profile, and is highly bioavailable.
Methods of Protein Intake
Meeting protein needs for bodybuilding can be simplified with these tips:
- Eat Protein All Day: Try to include protein in every meal. This helps your muscles recover and grow better.
- Add Protein to Every Meal: Make sure you have a protein source in each meal. It helps you meet your daily protein goals.
- Use Protein Supplements: Protein powders like whey, casein, or plant-based options can provide an extra boost, especially before or after workouts.
Starting a bodybuilding journey requires focusing on your protein intake. Ensure you’re consuming enough protein to help your muscles grow and repair.
Frequently Asked Questions
How Much Protein Per Kg for Muscle Gain?
If you’re a weightlifter or strength athlete looking to build muscle, you need more protein than the average person. You should eat between 1.4 to 2 grams of protein per kilogram of body weight each day. If you’re an endurance athlete, like a runner, you need 1.2 to 2 grams of protein per kilogram of body weight daily.
How Much Protein In an Egg?
Eggs have 6 grams of protein and also provide lots of vitamins, minerals, healthy fats, and antioxidants.
How Much Protein to Build Muscle and Lose Fat?
To build muscle, eat 69-102 grams of protein each day. To lose weight, aim for 68-82 grams of protein daily.
How Much Protein Do I Need?
Most adults need about 0.75 grams of protein per kilogram of body weight each day. This equals roughly two portions of meat, fish, nuts, or tofu daily. A good rule of thumb is that a portion of protein should fit in the palm of your hand.
How Much Protein For Bodybuilding Per Day?
Consume 1.6 to 2.2 grams of protein per kilogram of body weight daily. Make sure to have enough protein at each meal and spread it out evenly throughout the day
How Much Protein For Breakfast Bodybuilding?
To stop muscle breakdown, build muscle, and feel full all day, eat about 30-40 grams of high-quality protein at breakfast. Good sources are eggs and dairy.