Despite what fitness experts currently say, a typical bodybuilding diet does not need to include massive amounts of protein. The currently recommended average is one gram of protein per pound of body weight. This means that a 200-pound man would need about 200 grams of protein per day. Bodybuilding magazines recommend an even higher number than this.
The recommended daily allowance for protein consumed by the average adult is 0.8 grams per kilogram of body weight.
This calculates to a protein intake of about 64 grams per day for a 175-pound person. So why are these numbers so different? The RDA recommendations are based on research studies using college-aged men. Studies found that this was the proper amount of protein to maintain proper nitrogen balance in these young men. However, nitrogen balance has not proven to be 100% effective in predicting muscle loss or gain. This would indicate that the protein intake estimate of the RDA would not be appropriate for a bodybuilding diet.
The AMDR recommends between 10% and 35% of all calories consumed daily to be protein.,
So depending on your daily caloric intake, it will affect how much protein you should eat. The acronym AMDR stands for Acceptable Macronutrient Distribution Range and was established by the Institute of Medicine in 2005. The main problem with the AMDR recommendation is that it covers a large spread. Neither the AMDR nor the RDA follow through on their recommendations. A person who is actively exercising needs to include this factor in his bodybuilding diet plan.
So when it comes to creating a good bodybuilding diet, neither the RDA nor the AMDR seem to be of much help.
Many bodybuilding magazines use the number 2 grams of protein per pound of body weight as a suggestion. That means a 175-pound man would need 350 grams of protein per day! Let’s face it, bodybuilding magazines aren’t the most neutral parties. Their main source of income is selling advertisements. And the number one product advertised in bodybuilding magazines is protein supplements. So it seems logical that 2 grams of protein per pound of body weight is far more than you actually need.
Did you know that the more protein you eat, the better you digest it?,
Here’s a weird body fact; If you eat a large amount of protein at each meal, your body gets used to it and absorbs it more easily. If your body is used to eating small amounts of protein, then a high protein meal will upset your stomach as your gastro-intestinal system will not be able to digest it. Most people associate building more muscle with being able to digest more protein, but it’s more complicated than that.
Just because you consume ten times more protein than you normally do, doesn’t mean you’ll build ten times as much muscle.
Research has shown that the more protein your body consumes, the more likely it is to convert amino acids into fuel instead of fats and carbohydrates. The human body is fueled by carbs, fats and proteins. Depending on what goes into your system, your body adjusts its fuel-burning needs for energy production. So there’s a certain level beyond which more protein won’t matter – so how do you determine how much is right for your bodybuilding diet?
There are studies that show that consuming 70-120 grams of protein per day is optimal for muscle gain.
Brad Pilon is the author of “How Much Protein”, a book on this very subject. By comparing several different studies, they found that if a person eats between 0.55 and 0.7 grams of protein per pound of body weight per day, this is a good balance for gaining muscle. He cited several of these studies which found that consuming more than 120 grams of protein per day did not contribute in any way to additional muscle gains. So whose advice will you follow? Solid Scientific Research or Supplement Companies? this is up to you. I would suggest eating around 100 grams of protein per day, which is easy to get without making expensive protein shakes part of your bodybuilding diet.
Source by George Diakos
