The bodybuilding diet and adequate protein intake

A normal bodybuilding diet does not need to include large amounts of protein, despite what fitness experts currently say. The currently suggested average is one gram of protein per pound of body weight. That means a 200-pound man would need to consume around 200 grams of protein per day. Bodybuilding magazines recommend an even higher number compared to this.

The Recommended Daily Allowance of Protein consumed by an average adult is 0.8 grams per kilogram of body weight.

This works out to about 64 grams of protein intake per day for a 175-pound person. So why are these numbers so different? The RDA suggestions are based on research studies with college-age men. Studies found that this was the right amount of protein to maintain a correct nitrogen balance in these young men. However, nitrogen balance has not been shown to be 100% effective in predicting muscle gain or loss. This would indicate that the RDA protein intake estimate would not be appropriate for the bodybuilding diet.

The AMDR recommends that between 10% and 35% of all calories consumed daily be protein..

So depending on what your daily calorie intake is, this will affect how much protein you should eat. The acronym AMDR stands for Acceptable Macronutrient Distribution Range and was established by the Institute of Medicine in 2005. The main problem with the AMDR recommendation is that it covers quite a large area. Neither the AMDR nor the RDA take exercise into account in their recommendations. A person who is actively exercising needs to incorporate this factor into their bodybuilding diet plans.

So when it comes to creating a good body building diet, neither the RDA nor the AMDR seem very helpful.

Many of the bodybuilding magazines use figures as high as 2 grams of protein per pound of body weight as a suggestion. That means a 175 pound man would have to consume 350 grams of protein per day! Let’s face it, bodybuilding magazines aren’t the most neutral parties. Its main source of income is the sale of advertising. And the number one product advertised in bodybuilding magazines is protein supplements. So it seems logical that 2 grams of protein per pound of body weight is much more than you really need.

Did you know that the more protein you eat, the better you can digest it??

Here is a strange body fact; If you eat large amounts of protein at each meal, your body will get used to it and have an easier time absorbing it. If your body is used to eating smaller amounts of protein, then a high protein meal will upset your stomach because your gastrointestinal system won’t be able to digest all of it. Most people associate being able to digest more protein with building more muscle, but it’s more complicated than that.

Just because you eat ten times more protein than you normally would, doesn’t mean you’ll build ten times more muscle.

Research has shown that the more protein your body consumes, the more likely it is to turn amino acids into fuel instead of fats and carbohydrates. The human body feeds on carbohydrates, fats and proteins. Depending on what goes into your system, your body adjusts its fuel burning needs for energy. So there is a certain level beyond which more protein just won’t make a difference, so how do you determine the right amount for your bodybuilding diet?

There are studies that show that consuming 70-120 grams of protein per day is optimal for gaining muscle.

Brad Pilon is the author of “How Much Protein,” a book on this very subject. By comparing several different studies, he found that if a person eats between 0.55 and 0.7 grams of protein per pound of body weight per day, it’s a good balance for building muscle mass. He cites several of these studies that found that a protein intake of more than 120 grams per day did not contribute to additional muscle gain in any way. So which advice would you rather follow? Solid scientific research or supplement companies? Up to you. I would suggest eating around 100 grams of protein per day, which is easy to achieve without making expensive protein shakes a part of your body building diet.