When it comes to training, it is common knowledge that protein builds muscle. Whether trying to gain muscle, lose fat, or improve performance, protein is key.
But there is a common misconception regarding how much protein is actually required when it comes to consumption. We hear various answers from different sources. Some sources say 1 gram per pound of bodyweight. Some others say only to consume the recommended daily allowance (RDA) of 50g. As you can see, this range could vary greatly.
There are an array of theories by many different people on this subject. Men generally require more caloric intake than women, and because of this, protein consumption should be higher in men. According to the Dietary Reference Intake (DRI), the RDA for men is 56g, while for women, it is 46g. Of course, these numbers are for the average sedentary man/woman. When you add a workout routine into the mix, these numbers will go up. On the flipside, for older, more inactive individuals, these numbers will go down.
So why do we need more protein when our activity level is higher?
When you perform more activity and break your muscles down, they need to rebuild. The prime nutrient that rebuilds your muscles is protein. This vital macronutrient not only builds muscle, but develops your organs, tendons, skin, and hormones!
As protein builds your tissues and fibers, consuming enough protein will increase the benefit of your exercise routine. Exercising more means more breakdown of your muscles and tissues. The macronutrient that is the best at repairing your muscles? Protein.
I’m sure you’ve noticed that when eating an egg breakfast, you tend to feel much more full as opposed to eating cereal, oatmeal, or pancakes. Even if you were to match the calories between the eggs vs. oatmeal, you will still find the eggs to be more satisfying. The reason for this is because eggs contain more protein than other breakfast foods, providing you more sustained energy for a longer period of time.
Going back to why we need more protein when our activity level is higher—remember, if you’ve read my other article regarding how your body requires more calories the more you exercise, you know this to be true. Considering protein is far more filling and better at muscle building/recovery than the other macronutrients, the additional calories that we are required to consume with an effective exercise routine includes eating more protein. In simple terms, more exercise = more protein required.
So how much protein do I need?
After being in this business for so many years, I have found the sweet spot to be 0.8g-1g of protein per pound of bodyweight when trying to build muscle. Honestly, anything within this range will grant you success in your fitness goals. A lot of people tend to overcomplicate this number, but from my experimentation, when your goal is to build muscle and strength, this range works best.
Understanding that this range mostly applies to athletes looking to gain muscle and improve performance, see the below chart I made for protein goals with regard to activity level:
| Activity Level | Protein Intake |
| Level 1 (mostly sedentary) | 0.4g/lb of bodyweight (ex: 180lb man = 72g per day) |
| Level 2 (moderate exercise 2-3x per week) | 0.65g/lb of bodyweight (ex: 135lb woman = 88g per day) |
| Level 3 (vigorous exercise 3-4x per week) | 0.9g/lb of bodyweight |
| Level 4 (very intense exercise; strength, HIIT, etc. 5 days per week) | 1-1.2g/lb of bodyweight |
Some athletes advise much higher numbers, like 1.5g-2.0g per pound of bodyweight, but that is not necessary, and could be counterproductive and potentially harmful.
According to studies performed by MedicalNewsToday, research indicates that consuming too much protein can cause some problems, including:
- Intestinal discomfort
- Dehydration
- Nausea
- Headache
- Diarrhea
- Weight gain (as overconsumption can lead to protein being stored as fat)
- Liver & Kidney issues (long-term)
The above list should not deter you from consuming adequate protein to build muscle, as these side effects tend to occur when eating far above the recommendation, which is actually quite difficult to do.
Quality vs. Quantity
It is worth mentioning that the quality of protein is more important that the quantity. For example, if you consume 150g of protein per day from grains, legumes/beans, and nuts, your results will not be nearly as good as if you were to consume your protein from sources like meat, poultry, dairy, eggs, and fish. The reason? The latter list contains complete proteins, while the former contains incomplete proteins.
The difference between the two is that complete proteins contain all 9 of the essential amino acids, while the incomplete proteins do not. Amino acids are compounds that combine with each other to make protein. Having all 9 of the essential amino acids as a part of your diet is crucial to building muscle.
These essential amino acids aid in things like muscle growth, tissue repair, injury recovery, skin & teeth health, hair health, mental focus, and a host of other excellent benefits! So now that you’re made aware of this, be sure to include some or all of meat, poultry, dairy, eggs, and fish in your diet!
So what happens if I don’t consume enough protein?
The simple answer to this question is—you probably won’t be getting the most optimal results. When your protein levels are low, your body isn’t getting the fuel it needs to build and repair your muscles optimally.
Although carbs and fats both play vital roles in overall health and the development of your physique, without adequate protein, achieving the best results possible will be more difficult. Aside from physical fitness, there are a host of other issues that can come along with under-consumption of protein. These include:
- Weakened immunity (getting sick easier)
- Slower healing (if injured)
- Swelling in the lower body
- Reduction in muscle mass
Interestingly enough, a study has shown that one-third of Americans over the age of 50 are protein deficient. This is particularly more important as we age, since our joints and muscles tend to weaken as we get older. Because of this, ensuring you are consuming enough protein at this age is imperative!
What diet should I follow to ensure adequate protein intake?
Of course, everybody has different tastes, requirements, feasibilities of preparing food, etc., so this question isn’t easily answered, but we could make it work!
As the food table above demonstrates, there are a plethora of foods that you could pick and choose from to ensure you hit your requirements based off my table above. For example, if you aren’t a steak-eater, go for fish! If you aren’t into nuts, try out beans! Don’t be afraid of variety here, as this is what you should be aiming for.
I personally eat a mix of most of the above foods, including eggs for breakfast, tuna/chicken for lunch, and steak/chicken for dinner. In between meals is where I eat my yogurt, nuts, granolas, milk, lentils, etc. I advise you to follow a plan that works for you. Some people are able to bulk-cook meals one day, or have someone prepare their foods for them. Others may prefer to do it all themselves, and pack their meals in containers/bags for easy consumption.
Rather than overcomplicating things, as long as you ensure your meals are spread out every 2-3 hours and you are hitting your protein goals using some/most of the foods above, you will be fine! Some people with more responsibilities in their personal lives find it difficult to meal prep, which is understandable. However, there are a host of foods that can be prepared and eaten quickly. For example, yogurt, nuts, natural protein bars, and even protein shakes can all be used to get in quick protein without spending the time to cook a meal.
There are some people that enjoy cooking, while others that dislike it. Whichever side you’re on, you could make it work for you! A lot of busy meetings tomorrow afternoon? Try a handful of almonds before and a protein shake after to satiate yourself. Slow morning and ahead of your work schedule? Maybe give that tuna salad that your prepared last night a try.
The bottom line
As you can see, there is no one-way, set-in-stone method to your diet/protein consumption. Depending on your preferences, tastes, and lifestyle, you could pick and choose various methods that will wind up working for you.
What is important though—is making sure to hit your numbers. For the vast majority of the population, this will fall somewhere between 0.4g-0.9g per pound of bodyweight. Aim more towards the lower end of this range if you are less active, and aim towards the higher end if you are more active.
Protein quality is far more important that quantity, in the sense that you should aim to consume more complete proteins containing all nine essential amino acids. Complete proteins generally come from animal meats, like steak, chicken and eggs. This ensures the best muscular and functional development.
Lastly, pick and choose your options! There are so many different foods available that are rich in protein. If you don’t like some, don’t be afraid to try others available. Also, don’t worry too much if all your intake isn’t coming from animal meats—this is not optimal anyways. Foods like beans, low fat milk, yogurt, and nuts will do just fine for you.
Thank you for reading! Enjoying this content? Check out my other posts here!
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Great articles with lots of important information on exercise and food intake!