How to correctly calculate your protein intake for bodybuilding has been a confusing topic in the bodybuilding and fitness community for years. Some people swear by protein shakes as a way of increasing their protein intake while others totally avoid them. While some swear by the whey protein shakes, others think that the best type of protein to take is whey.
In a nutshell, there are four different types of protein: casein, egg, soy, and whey protein.1 Most professional sportsmen and women that body build consider themselves to be a product of one of these categories. If you are interested in increasing your protein intake, you should consider using one or all three forms. If you decide to use a protein shake, you want to make sure to calculate your protein intake accordingly.
The basic idea behind calculating protein intake is that protein molecules will contain amino acids when digested, which is why protein shakes are often referred to as protein-rich drinks or powder.2 You will want to measure your protein intake according to how much protein you think you would need to supplement your diet, depending on your weight and height for example. Your goal should be to get about 0.8 grams of protein per pound of body weight, although this may vary depending on age and your personal protein consumption habits. To get a precise estimate on how much protein you need, you should consult a nutritionist or a doctor.
How to Calculate Your Protein Needs
In order to figure out your protein intake, it is first necessary to understand how the protein works within our bodies. Protein is the building block of all muscles, nerves, and organs, as well as vital enzymes that are used to heal wounds and synthesize proteins and other nutrients within our bodies. Protein is also responsible for the creation of many vitamins and minerals. When protein is not ingested or used, however, it collects in the fat cells for energy and can actually turn them into fat! This is why people who are trying to lose weight need to take a close look at their daily protein intake.
The best way to determine how much protein you need is by calculating your daily calorie intake, as well as the corresponding number of protein molecules that you need per day to maintain optimum health.3 Your ideal daily protein intake depends on your age, your gender, your body composition, your medical condition, your exercise program, your daily activity, and your health goals. And although it may seem like common sense, taking into consideration all of these factors, you will still end up with some variation in your protein intake.
If you are just getting started with your personal diet, calculating your protein needs is easy. Just remember to take in at least eight grams of protein per pound of body weight per day for a minimum of six weeks to get started and you should see some significant reduction in your body mass index. As you begin to build muscles and lose weight, calculating protein needs becomes a bit more difficult.
What Is The Minimum Protein Intake For A Bodybuilder?
It is a common misunderstanding that a bodybuilder should ingest higher protein intake during workout sessions. This is not true at all. The reason why a bodybuilder should never exceed the required protein intake is that it may seriously hinder the muscle-building process and even lead to serious health problems.
Exceeding protein intake can have serious effects on the body like lack of energy, weight gain, muscle pain, loss of strength, growth problems, etc. Therefore, it is advised that a bodybuilder should always consume the recommended amount of protein before and after a workout session.
So how much protein should a bodybuilder take in order to maximize muscle building? This can be answered by understanding what the body needs for muscle building. Bodybuilders need protein in the form of proteins, amino acids, and hydrochloric acid in order to repair and build damaged tissues. So, protein intake for a bodybuilder should always be about 1 g/kg of body weight in order to facilitate muscle repair and growth.4
In order to achieve and maintain good health, a bodybuilder should also consume carbohydrates and fats in moderation. When carbohydrates and fats are consumed in the quantity that they require, it becomes harder for the bodybuilder’s muscles to recover from intense training. Bodybuilders should therefore consume healthy fats like olive oil, coconut oil, avocado, natural peanut butter, etc. For carbohydrates, athletes can choose pasta, brown rice, sweet potato, homemade bread, fruits, and vegetables.
It is important to remember that protein intake does not have a direct relationship with the appearance of muscles. While it is important for the bodybuilder to consume protein, the type of protein and the amount will determine the appearance of muscles. The recommended protein intake for a bodybuilder is one gram of protein per pound of body weight at least once per day.
What is the Average Amount of Protein I Should Consume If I am a Bodybuilder?
The average protein intake of bodybuilders varies greatly depending on many factors. Bodybuilders need a good amount of protein each day to replace the water and other nutrients used during training and recovery.
For example, if a bodybuilder is working out two days a week, he or she should be consuming two grams of protein per pound of bodyweight. If he or she were to take in three grams of protein per pound, this would result in a protein level that would cause him to gain fat instead of muscle. It is important to remember that bodybuilders do not necessarily need more protein than the average person. Just because bodybuilders require a higher protein level than the average person does not mean they are consuming more protein than everyone else.5 Rather, it means their body has a difficult time breaking down protein as fast as the rest of us do. Bodybuilders are genetically predisposed to absorb protein at a much faster rate than the rest of us.
This is why some bodybuilders choose to supplement with vitamins and minerals instead. For one thing, these supplements will help the bodybuilder to better process protein and absorb the nutrients that he or she needs. In addition, they may also aid in recovery from intense training. However, bodybuilders do not need to consume excessive amounts of supplements to meet their dietary protein requirements. All they need is enough of them to meet their specific training goals.
A bodybuilder’s protein intake should be adequate to allow for growth but should not be considered to be the sole source of protein for that bodybuilder. The average bodybuilder will require about 1g of protein per pound of body weight per day. In order to meet these requirements, a bodybuilder may need to eat several small meals and split their protein intake across the day.6 If this sounds like too much work, then the bodybuilder can use Whey Protein or other protein powders instead. Whatever he or she chooses to use, remember that protein is one of the most important nutrient components to athletes and bodybuilders alike.
What is the Maximum Protein Intake For a Bodybuilder?
There are many things to consider when considering protein intake for a bodybuilder. Bodybuilders need all the protein they can get in order to maximize their growth and muscle mass while minimizing the risk of serious health problems.7 Bodybuilders who are just starting to body build generally will require much less protein than those bodybuilders who have been bodybuilding for years. Therefore, bodybuilders will need to learn how to find the right balance of protein, but how do they do it?
Some experts believe that bodybuilders should consume three times more protein than the average person needs daily. The reason is that bodybuilders use up large amounts of protein quickly, which makes them very hungry. This “high-calorie” diet is often only maintained for a short period of time before the bodybuilder “acclimates” itself to normal eating. Bodybuilders, therefore, need to make protein intake a priority when bodybuilding.
For maximum protein intake, bodybuilders should take whey protein. Whey protein isolate is the best choice because it contains all of the necessary amino acids and is the purest form of protein available on the market. It is also absorbed best by the body, providing it with the quickest absorption rate.8 Bodybuilders who take whey protein isolate will find that they have more energy during their workouts, and they will also see significant increases in muscle mass.
Bodybuilders should also take creatine on top of consuming protein, which helps boost bodybuilding protein quickly. The exact amounts of creatine needed by a bodybuilder are individualized, and they should be discussed with a nutritionist or fitness trainer.9 It is also important for bodybuilders to remember that as their bodybuilding protein intake goes up so does their risk of serious muscle and bone deterioration.
Why is it Important to Track Your Protein Intake?
Are you one of the thousands of people who are constantly tracking their protein intake? What is it that you do to ensure that you’re getting enough protein every time you hit the gym? Do you use protein supplements or protein bars for bodybuilding? If you’re anything like most of these people, the truth is that you’re probably spending a lot of time in the gym trying to perfect your technique so that you can build as much muscle as possible while at the same time remaining within your daily calorie budget.10
The main reason why tracking protein intake is so important when it comes to bodybuilding is because it allows you to keep a close eye on what you’re actually eating. While protein supplements can definitely help you build more muscle faster, the truth is that they also drastically cut into your calories and your protein stores.
Tracking your protein intake will allow you to stay on the cutting edge of the fitness industry. It’s highly recommended that you spend some time every few weeks tracking your protein intake so that you can spot any sudden changes in your calorie and protein stores. By keeping a close eye on how much protein you’re eating, you’ll always be able to stay on top of the game when it comes to muscle building.11
The Benefits of Protein Bars for BodyBuilding
Protein plays an important role in maintaining a healthy balance of vital nutrients like calcium and phosphorus, which are absolutely essential in the production of healthy tissue. A deficiency in these nutrients can lead to bone and joint problems and even weakness. These benefits of protein bars for bodybuilding might convince you to include protein into your diet or supplements to provide this vital nutrient.
Another benefit of protein bars is that they keep your body energized. Your body needs calories to maintain a constant metabolism. But while you are working out, you may be missing some of the protein that you need. A shake containing high protein can counter this deficit. In fact, it is recommended that athletes who are working out should consume protein bars after training as a source of energy.
And don’t forget that protein is an essential nutrient for building new muscle tissues. It provides the building blocks of muscles and tissues. A lack of protein intake can inhibit muscle growth and that can put you at a competitive disadvantage.12 As mentioned, protein is the fundamental building block of muscle, so make sure you get enough of it. That’s one of the best benefits of protein bars for bodybuilding.
Speaking of benefits, another one of the benefits of protein bars for bodybuilding is that they help you feel full after consuming them. When you are working out, your body often breaks down because it uses up more calories than it can burn up. But consuming a protein bar can help you feel full and thus prevent you from eating too much before your workout. Of course, this only works if you consume the bars that contain protein.
One last benefit of protein bars for bodybuilding is that they provide you with extra energy. That extra energy can help you lift more weight and develop more muscles in a shorter period of time. So the next time you want to work out, remember to take a protein supplement. It’s important to consume extra protein, especially if you are trying to gain muscle so that you can reach your bodybuilding protein goals. Choose one that contains whey protein, which is the best type for bodybuilders.
Image Credits
Body & Soul / November 22, 2017
Examine.com / March 25, 2020
Lifewire / April 22, 2020
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