The More Protein You Eat Is The Better

I bet you’ve heard this before. Although I think, the general public could benefit from higher protein intake, especially if they want to build muscle, more protein is NOT always better.

The recommended daily intake for protein is 0.8 g/kg of bodyweight, means, in the case of an 80 Kg man, he should eat 64 g protein per day, which is way too low for muscle development.

On the other hand, there seems to have a point, where we don’t see any benefit from increasing protein intake any further. This limit is around 1.8-2 g/kg of bodyweight.

In our 80 Kg man example, this should be anything between 144-160 g of protein per day.

Studies also showed that the human body can only use about 20-40 g’s of protein per meal. This really depends on the individual’s body composition, metabolism and other factors but generally, you shouldn’t aim for more than that number.

Protein Study

And finally, there is one more important part of the muscle-building equation:

Applying Training Stimulus

When we train, muscle tissue breaks down, and our body uses amino acids (building blocks of protein) to repair the damaged muscles.

But here is the problem!

Most people DON’T train hard enough on the first place to apply muscle breakdown, therefore there is nothing to repair, hence their muscles will never grow.

Here is what you need to do to build the physique you want:

• Have a customised training plan tailored to your needs

• Follow the plan, and if it’s too easy, let your trainer know, so he/she can adjust it

• Eat around 30 g of protein with every meal

• Consume around 1.8-2.2 g of protein/Kg of bodyweight (start at the lower point and see if you notice any difference)

Train ComplEat,

Coach G.