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The National Academy of Sports Medicine (NASM) provides some general guidelines when it comes to protein intake for gaining muscle mass:
So for example, if someone weighs 180 lbs (81kg) and wants to gain muscle mass, NASM's recommendation would be:
180 lbs x 0.7 g/lb = 126 g of protein per day (minimum) 180 lbs x 1.0 g/lb = 180 g of protein per day (maximum)
Therefore, the ideal protein intake range for an 180 lb individual looking to build muscle mass per NASM would be 126-180 grams of protein daily.
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Because bodybuilders have increased lean body mass and burn extra calories working out, they require more protein than people who are sedentary. Consuming too much protein, however, can cause negative side effects and decreased athletic performance. A proper diet and appropriate protein intake is crucial for success in bodybuilding.
Percent of Calories
The Institute of Medicine provides general protein requirements for children and adults based on their total daily calorie intake. These guidelines recommend that regardless of activity level, adults should consume between 10 and 35 percent of their daily calories from protein, or about 75 to 263 grams per day for a 3,000-calorie diet. Bodybuilders’ protein needs often fall within this range. A review article published in a 2004 edition of “Sports Medicine” recommends that bodybuilders consume a diet consisting of 25 to 30 percent of their total calorie intake from protein, or about 188 to 225 grams of protein per day for a 3,000-calorie diet.
Grams per Pound
The Institute of Medicine encourages all adults to consume at least 0.8 grams of protein per kilogram of body weight, or about 0.36 grams per pound of body weight each day. The academy of Nutrition and Dietetics reports that bodybuilders require 1.4 to 1.7 grams of protein per kilogram, or about 0.63 to 0.77 grams of protein per pound of body weight each day and that 1.4 to 1.8 grams of protein per kilogram is required to build muscle mass. The reason a bodybuilder's percent of total calories from protein may be similar to a nonathlete but protein requirements per pound of body weight are higher is because body builders generally consume many more calories than sedentary individuals.
Excess Protein
A review article published in a 2006 edition of the “International Journal of Sport Nutrition and Exercise Metabolism” reports that excessive protein intake can be dangerous and is defined as consuming more than 35 percent of your daily calories from protein. The academy of Nutrition and Dietetics reports that consuming more than 1.8 grams of protein per kilogram of body weight, or about 0.82 grams of protein per pound, does not provide additional benefits when trying to build muscle.
High-Protein Foods
Lean meat, poultry, fish and seafood are excellent sources of protein for bodybuilders. Other high-protein foods include low-fat milk, yogurt, reduced-fat cheese, cottage cheese, eggs and soy products. Although most bodybuilders consume plenty of protein in their diet, for convenience, some add protein shakes to their diet between meals or when they’re on the go.
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Athletes interested in muscle building need to have a range of
3500 - 5000 thermal every day as needed and according to body weight are distributed as follows:
Carbohydrate foods from 60 to 70 percent of total calories. Fats from 20 to 30 percent, proteins from 10-20 percent, and no need to eat sweets, chocolate and soft drinks to increase calories.
Proteins:
Because protein is difficult to digest in a short period of time, it is better not to eat protein before exercising or to increase the amount of protein in meals to build muscle.
Recent research recommends that weightlifting champions take between 1.2 and 1.5 grams of protein per kg of weight. If the athlete weighs 70 kg, he or she needs 105 grams of protein, equivalent to 10 percent of the total calorie intake Calories.
It is desirable to diversify the sources of protein from food. The body needs the basic protein elements by a certain amount, but the increase in it in the body turns into fat inside the body and does not lead to the building of muscles for the athlete. The dismantling of the protein elements and their analysis to get rid of them exhausts the kidneys.
Protein:
As for protein, its contribution as a source of fuel in rest and during exercise is low and is less than 5% of the energy spent. But when the exercise increases, the protein may help keep blood glucose through interactions in the liver.
Protein is slightly needed at high physical activity. The recommended endurance athletes are between 1.2-1.4 g / kg bw / day and this is higher in weight athletes (1.6-1.7 g / kg bw / day).
Note that these required quantities of protein can be generally provided by the individual diet without the use of protein or additional amino acids provided
The energy consumed should be sufficient to keep
body weight.
