The amount of protein to consume each day regularly raises many questions. Too much ? Not enough ? Risky? Ten years ago, specialists recommended 1g of protein per kilo of body weight. Today, this symbolic gram would only be used to maintain muscle mass. Protein intake is not so much a subject of debate today. Science and athletes agree that it is an essential nutrient for performance, but also for well-being and health.
- 1 Protein intake: fear no longer!
- 2 Power supply for grounding
- 3 How do I know how much protein to take?
- 4 Bodybuilding nutrition: what protein diet to build muscle?
- 5 Muscle diet, protein diet, you know it all!
- 6 Also to read
Protein intake: fear no longer!
Do not be afraid to increase your protein intake, whether it is to gain muscle mass, burn fat or simply stay healthy. Already because the simple fact of increasing its protein intake stimulates protein synthesis. Then because the more amino acids the muscle receives, the more fat it burns! Protein is a nutrient that boosts metabolism: it builds tissue and leads to greater calorie expenditure.
Knowing how to compose your meals taking care to provide the right amounts of protein is essential for health, longevity, but also for all athletes wishing to properly feed their muscles to perform better and recover better.
Power supply for grounding
How much protein per day?
For more efficiency, why not try “protein waves”? Just like carbohydrate waves that promote better glycogen storage, protein waves have the same effect on amino acid synthesis.
Vary your protein intake every week: one week at 2g, one week at 2.5g, one week at 3g, then again one week at 2g.
What foods build muscle?
To help you better compose and bring variety to your meals, here are the foods richest in protein:
– Eggs: 1 whole egg of large caliber provides about 8g of protein
– lean red meat: 100g of beef provide about 22g of protein
– Turkey or chicken breast: poultry provides, per 100g, approximately 22g of protein
– The white fish: 100g of white fish provide 17g of protein
– fatty fish: 100g of salmon provide 17g of protein, and valuable omega 3 fatty acids
– Legumes: a 100g portion of lentils (weighed raw) provides approximately 9g of vegetable protein
– protein powder: 100g of whey protein provides between 65 and 80g of protein, 100g of isolate provides between 80 and 95g
From there, dial in your meals, solids and shakes, to meet your daily protein quota.
Simply multiply your body weight by:
– 2g if you are sedentary
– 2.5g if you are in mass gain
– 3g if you are on a muscle building or cutting program
– 3g if you are a top athlete, especially in endurance sports
How do I know how much protein to take?
Protein requirements for bodybuilding
For a person who weighs 90kg, who wishes to burn fat and reach the weight of 70kg: his protein intake will be increased to 2.5g per kg of body weight and per day in order to maintain his lean muscle mass. Its intake will then be 175 to 210g per day. Note that the lower the carbohydrate intake, the more protein intake can be increased.
A beginner bodybuilder who wants to go from 55 to 80kg should consume at least 160g of protein per day, or 2g per kg of body weight (based on 80kg).
Proteins: not just for bodybuilding!
Did you know that long endurance athletes like marathon runners or swimmers also have very high protein requirements? It is considered that a high-level runner must consume 2.5g to 3g of protein per kg of body weight and per day simply to avoid losing muscle mass.
Protein requirements may also become higher during convalescence, as well as in seniors with loss of mobility.
Watch out for vegetable proteins which are often less rich in amino acids. Take care to choose a complete vegetable protein, which contains the 9 essential amino acids. The best sports nutrition brands generally offer milk protein alternatives made from peas and brown rice for vegans.
Bodybuilding nutrition: what protein diet to build muscle?
Protein Meal Guide
In a muscular plate, protein intake is a priority. So take care to choose the right sources of protein and to observe the right quota according to your body weight and your goal.
Compose your meal in the same order you will eat it: a portion of meat or fish, a portion of vegetables and a portion of starches. Attention, vegetables are valid even in mass gain! Make sure you’re getting enough good fats, which are essential for maintaining tissues and regulating inflammation. Consume extra virgin olive oil, extra virgin coconut oil, and bioavailable sources of omega 3.
How many whey shakes per day?
We advise you to take an average of two protein shakes per day:
– 1 scoop of whey or casein between lunch and dinner
– 1 scoop of whey after training (bodybuilding or other sport) to stimulate recovery and promote muscle growth.
Which protein for women?
Women are subject to the same diet as men, namely aiming for 2 to 3g of protein per kg of body weight. Protein intake is essential for women dieting for weight loss or cutting as it boosts metabolism, but also has a satiating effect that helps modulate appetite.
Muscle diet, protein diet, you know it all!
Absolutely necessary for bodybuilders and fitness enthusiasts looking to build muscle mass, protein is actually essential for everyone. It builds tissue, strengthens muscle mass, promotes mobility and longevity, and helps with weight loss! The average amount of protein to consume each day should be between 2 and 3g of protein per kg of body weight, from quality and absorbable sources. Whether you are a man or a woman, a young adult or an elderly person, it is essential to ensure that you consume the adequate amounts of protein every day.
Also to read
How much protein per day per meal?
7 tips to increase your protein intake
Our recipes based on protein powder
The highest protein vegan foods