How Much Protein To Build Muscle? by Erny Peibst
A common question in the Bodybuilding world is “How Much Protein to build muscle?”. Building muscle is 90% Nutrition. To build muscle you need 1-1.5 grams of protein per lb of bodyweight. So, a 200lb man would need 200-300 grams of protein daily. However, adequate protein won’t build muscle alone. Yes, you need to go to the gym and lift weights but this only triggers muscle growth. The potential muscle size will only grow if you give the body what it needs, meaning eating certain types of foods at certain times in the day to stay anabolic (muscle building).
Firstly in the answer to “how much protein to build muscle” is actually none at all. That’s right, if there is protein, but not enough Calories you’ll never grow, and so calories are the most important. There must be a surplus of calories if you wish to grow bigger, unless you are a beginner then your muscles will grow bigger as they are used to performing such exercises. To be in a surplus of calories means eating more calories than your body burns in a day. If you want to restrict fat gain when doing so, then this surplus should be of approx 500 calories . To work out how many calories your body burns in a day it is easy to find a BMR calculator on any search engine. If you have a fast metabolism (struggle to put on weight) then you BMR will be high er than if someone has a slow metabolism (puts on weight easily). BMR is determined by gender, age, weight, metabolism and Exercise. If you exercise during the day you will burn more calories and so your BMR will increase in correlation.
Your post-workout nutrition is critical if you want bigger muscles. As after your workout, you have an”anabolic window” where the nutrients you consume will be absorbed more effectively as the body will be depleted after a workout. Your muscles are craving a quick Source Of Protein to start the re-building process as soon as possible. And the energy stores (glycogen) will be depleted in your muscles, meaning they will need a quick source of energy. The quickest absorbing protein is whey protein. And to refill glycogen stores, sugars are needed. Plain white sugar out of the bag mixed with your whey is ideal, or even better some dextrose if you can get your hands on some. So, you’re probably asking yourself, “how much protein to build muscle in your post workout shake?” Anything from 20-30 grams of quick absorbing protein is suffice.
You should be consuming approx 1 gram of carbs per kg on bodyweight after a workout. These Sugars will spike insulin levels, resulting in the whey being absorbed even faster and pulled into the muscle cell to the max. If you want to really maximise gains, then I recommend adding 12-15 grams of Casein protein with your whey protein post-workout. When these two proteins are mixed together at this time they produce a significant increase in protein synthesis as opposed to just whey alone.
What you do in the gym is 10% so this should not be neglected either. A good training split is essential with recommended sessions being: chest and triceps, back and biceps, shoulders and traps, legs and calves. Or chest and back, shoulders and traps, legs and calves, biceps and triceps.
Also the lifting tempo is important if you are after size. If you lift for 3 seconds when contracting the muscle being worked, and release for 3 seconds when the muscle is relaxing, then this will fatigue the muscle a lot more as it is under tension for longer. The more the muscle is fatigued the bigger it will grow. This is a superior method for size than lifting a heavier weight for 1 second up and 1 second down like 99% gym goers do. Lifting for 3 seconds might mean you lift a lighter weight than usual but the difficulty level will increase which is what we want. Also you’re not in the gym to boost your ego by lifting a really heavy weight, you’re in the gym to build some muscle. Studies have shown that the 3 second method triples testosterone, growth hormone levels, and size gained as opposed to lifting a heavier weight for 1 second. Mike Mentzer also incorporated this philosophy and is the only man to get a perfect score in Mr Olympia.
So, the conclusion to the question – “how much protein to build muscle” is simply 1-1.5grams per lb of bodyweight, however we also know that protein is only a small factor in the quest to building muscle.
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About the Author
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Whey Protein vs Casein Protein Supplements Review
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Optimum Nutrition 100% Whey Gold Standard $74.99 Optimum Nutrition’s 100% Whey Protein contains 24 grams of protein, only 2-3 grams of carbohydrates, 1.5 grams of fat and minimal lactose, the choice of brand is clear, now to decide what flavor and size! Optimum’s 100% Whey Protein comes in 1, 2 and 5 pound containers and is available in Double Rich Chocolate, Chocolate Mint, Cookies and Cream, Strawberry and Vanilla…. |
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Optimum Nutrition 100% Whey Gold Standard Natural Whey NATURAL 100% WHEY GOLD STANDARD No Artificial Flavors, Sweeteners, or Colors Whey Isolates are the primary protein source Higher Pure Protein Percentage Fast-Acting HYDROWHEY Whey Peptides Provides Whey Protein Microfractions More than 5 grams of BCAAs Over 4 grams of Glutamine & Precursors Instantized to Mix with a Spoon Supplement Facts Serving Size: 1 Rounded Scoop (32g) Amount Per Serving %DV … |
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Now Foods WHEY PROTEIN … |
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Coconut Milk Powder, 1 Pound $8.95 Our Coconut Milk Powder contains 65%-75% medium chain fatty acids (for which coconut oil is famous). There is a small amount of maltodextrin made from cassava root and a trace of casein; a milk protein used to keep the fat from separating…. |
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Similac PM 60/40 Low Iron Infant Formula, Powder, 14.1-Ounces (Pack of 6) $107.94 Similac PM 60/40 Low Iron Infant Formula is patterned after breast milk, whey and casein protein blend is in a 60-to-40 ratio. For infants predisposed to or being treated for hypocalcemia due to hyperphosphatemia. Similac formula provides the balance of protein, minerals and other nutrients that helps give your baby a strong start in life…. |
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Bright Beginnings Soy Pediatric Nutritional Drink, Vanilla, 8-Ounce, 6-Count (Pack of 4) $39.55 Bright Beginnings Soy Pediatric Drink is a delicious-tasting ready-to-serve vanilla snack drink that is specially formulated to meet the nutritional needs of children who may be allergic to cow’s milk protein or lactose-intolerant. It provides 100% or more of the National Academy of Sciences (NAS) – National Research Council (NRC) Recommended Daily Allowances (RDAs) for protein, vitamins & mineral… |