This Much Protein Is Needed To Build Muscle

This Much Protein Is Needed To Build Muscle


Hey guys in this episode I’m going to
tell you how much protein you need in a day as well as some other cool
information about protein. Ok protein, so you probably know that fat comes in different forms like saturated and unsaturated. Well protein is made up of
around 20 different amino acids and their ratio is dependent on the type of
food that you eat. When you consume protein like chicken your body digests
it and breaks it down into those amino acids. Of the 20 amino acids there are
nine that are called essential amino acids. That’s because our body is capable
of producing the others on its own but these nine have to come from the foods
that we eat. What are the best sources of complete proteins? That would be meat,
fish, eggs and dairy. Out of those eggs are one of the best protein sources you
can get. Are there vegan sources? Yes there are, two of which are quinoa and
buckwheat and these are great substitutes for rice. To give you an
example of the kind of protein content in foods there’s seven or eight grams
in an egg there’s around 20 grams in a portion of Greek yogurt twenty-five in
a portion of fish and 35 in a portion of chicken. Why do you need protein?
Protein is a building block of the human body.
You need it to maintain bones, cartilage tendons as well as for building
maintaining and repairing muscle tissue . You might not want massive biceps but
don’t forget that your heart contains muscle so protein is not just for gym
enthusiasts it’s for everyone. So how much protein do you need? As a basic need
to avoid health complications you should look to get at least one gram per kilo
of lean body mass. Now your lean body mass is how much weight you carry that
isn’t fat. Remember even if you’ve got a six-pack you’re going to be around 10%
body fat for a guy and 15% for a woman. It’s calculated this way for a good
reason. If you’ve got two 150 pound guys one of them hits the gym to get to 200
pounds and the other one hits McDonald’s to get there then it doesn’t make sense
that they both require the same protein intake at their new weight,
which is why we use lean body mass. You can calculate your lean body mass with a
link I’ll provide at the end but for now we’re going to use an average of 70
kilos for a guy and 50 kilos for a woman. So that’s nice and simple the guy is
going to need 70 grams of protein a day and for the woman 50 grams. Now, how much
protein you need to avoid ill health is not the same as an optimal amount. If you
exercise your protein demands are going to increase. For endurance type exercise,
running or cycling, or regular gym goers you should aim for between 1.5 and 1.8
grams per kilo of lean mass. Using those examples before that’s now between 105
and 126 grams for the guy and 70 and 90 grams for the woman. If you lift weights
you’re constantly breaking down muscle tissue which needs repairing to build it
back stronger. For those people between 1.9 and 2.2 grams per kilo of lean mass
is optimal. For our guy that’s 133 up to 154 grams and for our woman between 95 and
110 grams. What if I don’t get enough? If you don’t
eat enough protein your body will break down existing muscle tissue to make up
the deficit so you get muscle wastage and you’re also compromising your immune
system. If you do one of these juice diets and spend seven days without
adequate protein your body’s going to eat muscle. Sadly for the people that
follow them they see the weight on the scale go down so they think that it
worked but when they go back to their old eating habits they actually gain
weight faster. That’s because muscle has quite high energy demands so if you have
less muscle you burn fewer calories at rest. What if I get too much protein?
First of all those worrying if too much is bad for your kidneys that is only
true if you have a pre-existing kidney condition. Now for those of you who love
your protein shakes you can actually be getting too much protein. Unless you’re a
250-pound monster your body probably can’t use 200 grams of protein in a
single day. If you’re reading articles online telling you to eat significantly
more protein than I mentioned earlier check if that website sells protein
shakes because their primary motivation is probably money. As an example in 2016
I dropped my protein intake from 200 grams a day to 150 grams a day and there
was no difference in my ability to put on muscle. The only difference I noticed
was eating the equivalent of 18 kilos less protein over the year was
significantly cheaper. If you’re eating upwards of 200 grams of protein a day
think about the financial gain of the people telling you to eat that much.
Remember any decent strength or physique athlete is likely to have a supplement
sponsor and they’re getting this stuff for free.
I follow Simeon Panda on social media and he poses with his sponsored snack
every week. Just think how often he would eat those if he wasn’t paid to do so.
That’s all for this episode here’s the link to calculate your lean body mass
and here are the numbers you should shoot for. Thanks for watching guys!
[Music]

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