And the slower your rate of growth, the less protein you need to support that growth. In short, if you’re trying to gain muscle, or even if you just want to hold on to the muscle you have while you drop fat, 2.2g of protein per kg of lean body mass is plenty. You can ...
most but not all bodybuilders will respond best to consuming 2.3-3.1 g/kg of lean body mass per day of protein, 15-30% of calories from fat, and the reminder of calories from carbohydrate.(4) A randomized trial from theAmerican Journal of Clinical Nutritionalso found that more protein mig...
However, according to the International Society of Sports Nutrition, those who lift weights regularly or who are training for an endurance event should aim to consume 1.4–2 grammes of protein per kilogramme of body weight per day (g/kg/d) to maintain and build muscle mass. In general, ...
He’s right that a lot of this data is anecdotal, but there was a 2014 paper published in the Journal of the International Society of Sports Nutrition that had a similar conclusion: most but not all bodybuilders will respond best to consuming 2.3-3.1 g/kg of lean body mass per day of...
High-protein diets seem to be especially beneficial for resistance-trained athletes who want to preserve lean body mass during a prolonged calorie deficit. For this population, consuming as much as 2.3-3.1 g/kg of lean body mass per day of protein (depending on the severity of caloric restrict...
0.8 grams of protein per kg of body weight~or~0.36 grams of protein per pound of body weight For example, a 150-lb person would multiply 150 lbs x 0.36 grams of protein = 54 grams of protein per day. A simple way to do a rough calculation of the requirement in your head is to di...
published in the journal Nutrition, the authors suggested that protein needs during injury recovery should be increased to 1.6–2.5 grams per kg of body weight per day, spread out over several meals—with each containing between 20–35 grams of protein—in order to maintain lean muscle mass. ...
A 154 pound assigned male is a regular exerciser and lifts weights, but is not training at an elite level. He decides he wants to aim for 1.7g of protein per kg of body weight, which is the "b" in the formula. 154 lbs / 2.2 = 70 kg (a) ...
This randomized clinical trial investigates whether greater than the recommended dietary allowance of protein is needed to maintain lean body mass in
Effect of protein intake on lean body mass in functionally limited older men: a randomized clinical trial. JAMA Intern Med. 2018;178:530-541. doi:10.1001/ jamainternmed.2018.0008Bhasin, S.; Apovian, C.M.; Travison, T.G.; Pencina, K.; Moore, L.L.; Huang, G.; Campbell, W.W.; ...