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How much protein?
Exercise
How much protein?
Making exercise a part of your daily way of life is a great way to improve your health. Post your questions or comments here.
What is the optimal amount of protein to build muscle?  I have always heard that if you wiegh 220lbs. you should be eating 220 grams of protein per day (1 gram for every pound of body weight), is
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Forums » Fitness/Wellness » Exercise » How much protein?

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Forums  »  Fitness/Wellness  »  Exercise  »  How much protein?

How much protein?

posted at 8/15/2011 2:32 PM CDT
Posts: 2
First: 8/15/2011
Last: 8/19/2011
What is the optimal amount of protein to build muscle?  I have always heard that if you wiegh 220lbs. you should be eating 220 grams of protein per day (1 gram for every pound of body weight), is that correct?  Are there any adverse effects from eating too much protein?

Re: How much protein?

posted at 8/17/2011 10:17 AM CDT
Posts: 35
First: 7/17/2011
Last: 2/10/2014
In Response to How much protein?:
What is the optimal amount of protein to build muscle?  I have always heard that if you wiegh 220lbs. you should be eating 220 grams of protein per day (1 gram for every pound of body weight), is that correct?  Are there any adverse effects from eating too much protein?
Posted by mgraham


If you are doing strength training activities to build muscle, then you will probably need about 1 gram of protein for every kilogram of body weight.  1 kilogram is equal to 2.2 pounds, so to figure your protein needs, divide your weight by 2.2.  For a 220 lb person, 100 grams of protein would be adequate. 

Eating too much protein can overwork your kidneys.  Also, be sure that your protein intake is part of a balanced diet that includes adequate carbohydrates and fat.  For optimal muscle building, it is recommended that you have a snack that is rich in carbohydrates and contains 10 - 20 grams of protein before and immediately after strength training sessions.  Some examples of post-workout snacks are list below:

- Flavored milk
- Nut butter (almond, peanut, cashew) and crackers
- Cottage cheese and salsa with tortilla chips
- Trail mix with dried fruit and nuts
- Meal replacement shakes
- Fruit yogurt
- Cheese and crackers
- Low-fat granola or sports bars

I would encourage you to schedule an appointment with your local Hy-Vee dietitian to get recommendations specific to your situation.  

Re: How much protein?

posted at 8/19/2011 3:38 PM CDT
Posts: 2
First: 8/15/2011
Last: 8/19/2011
100 grams would be 400 calories per day.  If I were on a 2000 calorie diet, which I am not:), that would be 20% of my calories coming from protein.  Isn't that low?

In Response to Re: How much protein?:
In Response to How much protein? : If you are doing strength training activities to build muscle, then you will probably need about 1 gram of protein for every kilogram of body weight.  1 kilogram is equal to 2.2 pounds, so to figure your protein needs, divide your weight by 2.2.  For a 220 lb person, 100 grams of protein would be adequate.  Eating too much protein can overwork your kidneys.  Also, be sure that your protein intake is part of a balanced diet that includes adequate carbohydrates and fat.  For optimal muscle building, it is recommended that you have a snack that is rich in carbohydrates and contains 10 - 20 grams of protein before and immediately after strength training sessions.  Some examples of post-workout snacks are list below: - Flavored milk - Nut butter (almond, peanut, cashew) and crackers - Cottage cheese and salsa with tortilla chips - Trail mix with dried fruit and nuts - Meal replacement shakes - Fruit yogurt - Cheese and crackers - Low-fat granola or sports bars I would encourage you to schedule an appointment with your local Hy-Vee dietitian to get recommendations specific to your situation.  
Posted by Jamie Jarvis, MPH, RD, LD

Re: How much protein?

posted at 8/19/2011 5:20 PM CDT
Posts: 35
First: 7/17/2011
Last: 2/10/2014
In Response to Re: How much protein?:
100 grams would be 400 calories per day.  If I were on a 2000 calorie diet, which I am not:), that would be 20% of my calories coming from protein.  Isn't that low? In Response to Re: How much protein? :
Posted by mgraham


For the average person, 20% of your calories from protein is probably about right.  The USDA guidelines recommend anywhere from 15 - 35% of calories from protein, it just depends on your specific needs.  If you aren't sure what percentage of your calories should come from protein, your local Hy-Vee dietitian can be a great resource to help you determine the amount that is right for your specific situation.

Re: How much protein?

posted at 12/21/2011 5:38 PM CST
Posts: 2
First: 12/21/2011
Last: 12/22/2011
Jamie, I design programs for bodybuilders and figure competitors. Programs designed to optimize the body's reposonse to diet and exercise to maximize lean muscle mass and to mitigate body fat to even dangerous reductions of body-fat for stage. Bodybuilding protocols for nearly a century have been high protein well in excess of the guidelines stated. Some studies have shown upwards of 3g p/kg showing no impairment to kidney function. 1 highly cited study http://www.ncbi.nlm.nih.gov/pubmed/10722779 demonstrates this. The exceptions are always those who have kidney and liver problems already, nothing is introduced by way of high protein. Sadly the misapplication of protocols for given activity and goals can increase risks and most hight protein diets are also high fat diets. Properly applied, diets like that of Body-for-LIFE which are high protein, moderate carbs and moderate fat have been proven successful because they apply the bodybuilding protocols in a more balanced way for recreational resistence exerciser. 40/40/20 Pro/Carb/Fat i show it breaks down in percent of calories. Specifc researchers in the area of performance nutrition have studied these protocols in depth and have found no reason for concern for any healthy individual providing the macro-nutrient intake is accounted for by exercise that requires makes use of the foods eaten. If your body isn't utilizing the protein to maintain and replenish depleted amino acid pool for adequate muscle repair then we move into the question of high protein for casual dieting, that in my opinion is where the research gets murky and much debate

Not trying to prove anything just trying to say it isn't one-size fits all when it comes to answering a question like this.

Interested in hearing your thoughts.

-jim

Re: How much protein?

posted at 12/22/2011 9:35 AM CST
Posts: 1
First: 12/22/2011
Last: 12/22/2011
In Response to Re: How much protein?:
Jamie, I design programs for bodybuilders and figure competitors. Programs designed to optimize the body's reposonse to diet and exercise to maximize lean muscle mass and to mitigate body fat to even dangerous reductions of body-fat for stage. Bodybuilding protocols for nearly a century have been high protein well in excess of the guidelines stated. Some studies have shown upwards of 3g p/kg showing no impairment to kidney function. 1 highly cited study http://www.ncbi.nlm.nih.gov/pubmed/10722779 demonstrates this. The exceptions are always those who have kidney and liver problems already, nothing is introduced by way of high protein. Sadly the misapplication of protocols for given activity and goals can increase risks and most hight protein diets are also high fat diets. Properly applied, diets like that of Body-for-LIFE which are high protein, moderate carbs and moderate fat have been proven successful because they apply the bodybuilding protocols in a more balanced way for recreational resistence exerciser. 40/40/20 Pro/Carb/Fat i show it breaks down in percent of calories. Specifc researchers in the area of performance nutrition have studied these protocols in depth and have found no reason for concern for any healthy individual providing the macro-nutrient intake is accounted for by exercise that requires makes use of the foods eaten. If your body isn't utilizing the protein to maintain and replenish depleted amino acid pool for adequate muscle repair then we move into the question of high protein for casual dieting, that in my opinion is where the research gets murky and much debate Not trying to prove anything just trying to say it isn't one-size fits all when it comes to answering a question like this. Interested in hearing your thoughts. -jim
Posted by Jim Goodman



While I agree that an althlete could likely consume more than 1 g/kg of protein and be OK, this study only shows info in a 7-day period (long term effects are not considered).

Re: How much protein?

posted at 12/22/2011 11:52 AM CST
Posts: 2
First: 12/21/2011
Last: 12/22/2011
Thanks for the reply orangeyellowjeep - are there no email notifications of replies?

Anyway - you are correct it is only a 7-day study but included bodybuilders who have been ingesting high protein for the course of their training, so if researchers found all markers within normal ranges it is pretty safe to come to a reasonable conclusion regarding impact to kidney health, arguably it is not a clincally proven conclusion but the findings are significant. Anecdotal evidence is pretty convincing as well.

Re: How much protein?

posted at 10/17/2012 5:31 AM CDT
Posts: 11
First: 10/17/2012
Last: 12/15/2012
Hello,
  I think probably 250 gram would be tthe best amount for daily ....basically protien is good for health

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