How Much of your Calories Should Come from Protein
Protein is the most important part of a bodybuilder’s diet. It is the center of your nutrition program, which is why you are going to be figuring out your protein needs first.
The building blocks of muscle is protein.
Training increases the demand of protein your body needs in order to build muscle.
The normal recommendation by most “experts” for a bodybuilder is 1 gram of protein per pound of body-weight. They get this number from various studies they did on average individuals.
The problem with this number is it is far too low for skinny guys. They burn most of the protein up before it even reaches the muscle.
If you consumed just 1 gram of protein per pound of body-weight a day you probably wouldn’t even notice any change in your body.
But some studies have revealed when you increase your protein intake to as much as 2 grams of protein per pound of body weight a lot of the protein will end up building more muscle.
The results were amazing and proved with out a doubt how important protein plays in building muscle.
Another reason high protein intake is beneficial is excess protein calories are less likely to be stored as body fat compared to carbohydrates and fats.
Based on the available research I would recommend no less than 2.5 grams of protein per pound of body-weight when trying to gain weight.
I know you might think this is a bit excessive but it is better to overfeed on protein than underfeed when training for muscle growth. This keeps your nitrogen balances high and fat storage to a minimum.
It also will play a big part in providing the raw materials for your supplement stack you will be using with this program.
As a side note I would like to address a myth that has been perpetuated by the scientific community for years on high protein intake.
I’m sure you’ve probably heard someone say that high protein is damaging on the kidneys. This myth originated from studies on patients who had renal failure and damaged kidneys already.
To put it more clearly: There is no data or scientific studies that suggest high protein intake does any damage to the kidneys.
With that said let’s get started calculating your protein needs.
Keeping up with the previous example from the calorie section here’s how you would figure your protein intake.
You would take your total body weight and multiply it by the 2.5 requirement of protein for muscle growth.
150 lbs. of total body-weight x 2.5 = 375 grams of protein
And since each gram of protein contains 4 calories:
375 grams of protein x 4 calories per gram= 1500 calories
1500 calories of protein would fill part of the 4490 calories.
This would leave 2990 calories left for carbohydrates and fats in the diet, which we will go into next.
Now there are a lot of different protein supplements on the market, which can leave you a little, confused about which ones are the best.
Some scientific studies have looked at this and discovered that casein has a slower digestion rate than whey protein.
This means it takes longer to absorb and releases the protein over a longer period of time keeping you in a longer anabolic state.
Whey protein has a quick absorption, which can be good after a workout, for getting protein quickly to your muscles when they need it most.
Each has their uses. I look for a combination supplement containing both, which covers both sides of the equation. I recommend you do the same.
What Are The Best Proteins For Muscle Growth?
I have included a list of proteins you should center your diet around. I have included some protein powders with the blend of casein and whey on the next page.
On the following pages I have provided links to the proteins I recommend. You must be connected to the Internet when you click on them.