Hi guys, i have been told and read several times before that to gain muscle, you need 0.8 grams to 1.5 grams of protein per pound bodyweight each day.
However i recently just read a mag(not mentioning it), it has references to a latest study based from the Annual Journal of Physiology stating that the optimum number is “1.5grams per KG”, anymore than that and there is too much protein breakdown and all is wasted!
Have you gained any mass by consuming less protein before? Should i continue with what i have been told or is this study from the Annual Journal of Physiology flawed?
I myself believe to grow you have to consume 1.5 - 2 grams of protein per pound of body weight. I am a true ectomorph so when I do eat clean if I do not eat this much protein per day (400 grams for me) I definately lose weight (muscle) and look to frail and skinny.
I am not sure about all of the studies done on protein but this is what I know for myself.
ive done ok with less but basically to make major gains, youve got to be eating a lot of everything. if you have plenty of carbs and fats (like so much you want to burst) along with protein, then the protein is spared from being used as energy. this might not work for everyone, but if you are pretty lean naturally, and want mass, this might work for you
Science has demonstrated from nitrogen balance studies that the body can do very little for protein synthesis (muscle building) with any greater than 1.2-1.5 grams per KILO. The extra you just piss out. However, if you’re trying to stay lean there is something to be said for eating protein instead of carbs as protein has a greater thermic effect of feeding. I’m not sure that this has any real effect on your physique, but some believe it to be true. Of course, those trying to sell you protein powders are probably going to side with the high protein diet.
Extra protein beyond what research suggests will increase maximum protein synthesis does in fact improve nutrient partitioning due to its positive effects on IGF-1 & Glucagon.
Are there any studies that prove that genetically average individuals who already getting 1 to 2 gm of protein per lb of bodyweight and enough extra calories to build muscle (and engaging in weight training, of course) actually benefit when they raise their protein intake to 2 - 4 gm (keeping the calories the same)?
What I mean by benefit is that they increase the amount of lbm they put on with the increased protein (going from 1 to 2 gm per lb to 2 to 4 gm per lb, without taking anything to augment protein synthesis)
1.25-1.5 g per pound seems to be the limit for maximum protein synthesis unless you take steroids which increases protein synthesis leading to more muscle mass. Fat is also important though. Without enough fats, it’s harder to build muscles or even burn more fat.
I can usually tell when my body is getting enough protein. I start smelling ammonia on my skin, breath, and gas, and tend to urinate more frequently. I’m 6’3, 222 lbs, around 8% bodyfat, and don’t use any androgens, and I find this toxic phenomena usually happens once I approach 250 grams a day of protein, so I try and keep my intake just under that.