Protein is, and I'm sure will always be, a hot topic in people who live any sort of active lifestyle - whether you are a weightlifter, bodybuilder, or a triathlete, you want to make sure you're getting the correct amount. Well, as much as people like to over-complicate it, experts who follow science as well as have decades of experience coaching have similar suggestions that are very simple.
Let's break it down...
Protein Needed for Building Muscle
When you are bulking, extra benefits are rare above 0.8g/lb of bodyweight per day. For an easy target. shoot for 1g/lb or 2g/kg per day (Greg Nuckols, Mike Matthews, Ben Greenfield).
Protein Needed While Dieting
When you are dieting, experts recommend that you get a little more protein - to aim for 1.1-1.3g/lb of bodyweight. This is just an extra 15-60g if you're between 150-200lb or 70-90kg (Greg Nuckols, Mike Matthews).
General Advice on Protein
This is a very short post simply because there's not much to it. These three experts, who I have given general descriptions of below along with where the suggestions come from below, agree to very similar numbers from the research they have done.
In my next post, I will show how easy it is to get this amount of protein each day. 150g can sound like a lot as a goal but if you break down what you eat throughout the day, I find it very easy to obtain as long as I'm eating whole foods and getting a good variety of nuts, meat, dairy, etc. So look out for Part 2!
Greg Nuckols of StrongerByScience.com is a well-respected powerlifter who is known for his science-based knowledge and his experience from coaching and from achieving multiple world records over his 10+ years experience of lifting. Information in this post that comes from Greg Nuckols specifically comes from p.50-51 of his book The Art of Lifting.
Mike Matthews of LegionAthletics.com has helped hundreds of thousands reach their goals as beginner weightlifters through his books. He has several books but his flagship books and weightlifting programs are Bigger Leaner Stronger for men and Thinner Leaner Stronger for women. He also runs a successful supplement company, Legion Athletics, his podcast, Muscle For Life, and is known for his easy-to-follow science-based approach. Information in this post that comes from Mike Matthews specifically comes from p. 182 of his book Bigger Leaner Stronger.
Ben Greenfield of BenGreenfieldFitness.com is a former triathlete and coach who is known for his knowledge on biomechanics, fitness technology, and longevity. He has written several (14 or 15) books, has hosted multiple top fitness podcasts, has been a multiple-time guest on Joe Rogan's podcast, and speaks all around the world at conferences in between when he is coaching athletes and CEOs, writing books, and writing in-depth articles. Information in this post that comes from Ben Greenfield specifically comes from p. 108 of his book, Beyond Training.
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