Hey folks…
I’m new to lifting and want to build muscle. I’m 25, 180 lbs, 6’0", and lift weights 4-5 times a week. I’ve heard about needing 1 gram of protein per pound of body weight, but not sure if that’s right. Should I focus on total daily intake or how much per meal? Also, any tips on protein sources or limits?
Thanks…
Aim for 180g protein daily. Spread intake across meals for better absorption. Focus on lean meats, eggs, dairy, and legumes.
To increase muscle mass, you should consume between 1.4 and 2.2 grams of protein for every kilogram of your body weight daily. To find your weight in kilograms, divide your weight in pounds by 2.2.
From what I’ve seen and experienced, I would stick to about.6 to.8g of protein per pound. Just be careful not to eat too much protein, since it can hurt your body more than help it. How to know if you’re having too much protein? You’re thirsty (even though you’re drinking a lot of water) and you have diarrhea all the time. I used to have these symptoms but didn’t pay attention to them “because gains” and thought I was probably just really thirsty from my hard (what is hard?) workouts. But I later cut back on protein after learning about the long-term effects of eating too much of it. All of my symptoms went away, and I felt better.
There is normally no advantage to consuming more protein than 0.82g/lb (1.8g/kg) of total bodyweight per day to preserve or build muscle for natural trainees. This already includes a mark-up, since most research finds no more benefits after 0.64g/lb