|
Q: How much protein does a hard-training
bodybuilder require to build his muscles to the max? I’m
presently training on a three-on/one-off training program
and performing on the order of 12 sets a bodypart.
A: You must understand that protein is not
utilized to fuel your workouts. Individual protein requirements
are dependent solely upon individual bodyweight. Under normal
circumstances, protein is not a fuel source. Consequently,
your daily need for this macronutrient is not contingent upon
how active you are in the gym.
McMaster University, one of Canada’s top exercise and
nutrition-science centers, recently released studies indicating
that bodybuilders, who often consume up to four times the
recommended daily intake of protein, actually need only 10%
extra. In fact, according to the studies, joggers who log
more than 100 kilometers (or 60 miles) a week need more protein
than bodybuilders.
Cells and tissue, particularly muscle, are based on proteins,
which are also an energy source. However, as our bodybuilding
workouts are fueled solely (barring a starvation diet) by
glucose derived from carbohydrates, these proteins are “spared”
for their primary purpose, that of tissue growth and repair.
Throughout North America and Europe, most people inadvertently
ingest more protein than they need, although the body’s
requirement rises under certain conditions, such as pregnancy,
when bodyweight is elevated.
There also exists evidence that high intakes of protein may
damage the kidneys and liver. The metabolism and excretion
of these non-storable protein loads impose major stress and
can cause excessive growth of these vital organs. The researchers
at McMaster University calculated daily protein requirements
by monitoring the intake and output of protein in subjects’
sweat, urine and feces (and you thought a physiologist’s
work was all glamor and lecture circuits!). The recommended
average daily intake for adults is 0.7 grams of protein per
kilogram of bodyweight. For a 154-pound bodybuilder, this
translates to about 49 grams of protein a day. This is the
equivalent of 16 ounces of milk, three ounces of chicken,
five slices of bread and four cups of spaghetti.
Daily
Protein Bodyweight Requirement |
(in pounds) |
(in grams) |
100 |
40.5 |
115 |
46.8 |
125 |
51 |
140 |
57 |
150 |
61 |
165 |
67 |
175 |
71 |
180 |
72 |
200 |
82 |
Most of the bodybuilders studied in the program were consuming
(on average) 2.8 grams of protein per kilogram of bodyweight.
The table on this page displays protein requirements for hard-training
bodybuilders of various bodyweights.
If your bodyweight is either between or above these calculations,
the following formula can be used to determine your specific
protein requirement. Divide your weight in pounds by 2.2 and
then round off the result to the nearest whole number. Multiply
this number by 0.9.
The number you’re left with will be your specific daily
protein requirement in grams. It should be noted, however,
that each time your body-weight increases or decreases, you
must recalculate your protein requirement. Failure to do so
could upset your bodybuilding progress, as protein consumed
in excess of the body’s needs is either excreted from
the body (which represents a waste of’ money), or worse,
stored as fat, which represents blurred definition.
Related Articles
How Much Protein
Should I Take?
Protein Shakes
Protein - When,
Why, and How Much!
|
