How much protein does a 200 pound man need per day to build muscle
Protein is one of the three macronutrients that is required on a daily basis for proper body function and should be consumed at every meal, along with carbohydrates. Eating high-quality sources of protein that contain the full spectrum of amino acids have many health benefits. Amino acids protein help the body in the following way:. Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.SEE VIDEO BY TOPIC: The Best Science-Based Diet to Build Lean Muscle (ALL MEALS SHOWN!)
Daily Protein Requirements for Male Weightlifters
While the confusion around how much fat and carbs you should eat for weight loss continues, there seems to still be one macro that reigns supreme in the world of controversial diets - protein. We continue to hear more reasons why protein is good for us, like how it is essential for fitness, weight loss, wound healing and overall health. And very little about any harmful effects. In fact, protein is the only macronutrient that has a minimum requirement for our health - and even this amount is widely debated as too little or not enough for most.
But is this really the case? How much protein do you actually need and are some sources better than others - like plant vs animal-based options?
Enter your email address to see your results. Protein is a macronutrient - in other words, a compound in food that provides calories and other nutritional benefits. All proteins are made up of smaller, important compounds called amino acids that serve as the building blocks for your body. And these amino acids are why protein is considered an essential nutrient. As the builder macro, protein helps to grow, shape, repair and maintain every single cell in your body - even your blood cells and DNA.
Proteins are also responsible for a lot of the work that goes on inside your cells since protein is also a critical component of hormones, enzymes and other chemicals you produce to live and function normally. It even plays a role in digesting your food. And because protein is a macro, it provides energy in the form of calories. Although, it is not as much of a preferred source of fuel for fitness and day to day compared to carbs and fat - mainly because your body will prioritize protein for all of the other many essential functions it is needed for.
But if you are eating plenty of protein, some of it will get used for fuel. There are hundreds of amino acids found in nature, but only twenty make up proteins in food, and a little less than half of these are considered essential for human function - nine to be exact!
These nine essential amino acids cannot be produced by your body; you can only get them from eating food. And each of them plays a critical role in your health and wellbeing. When you eat protein, you break it down into its amino acid counterparts, that are then transported throughout your body for various uses.
One of these most important uses being protein synthesis - or building new proteins 2. Your body is in a constant state of breaking down and rebuilding - majority of your cells are actually completely destroyed and rebuilt every couple of days, weeks, months or years.
It is the same reason why your skin sheds, and hair and nails grow. Even your bones go through a remodeling. You are also constantly building all of your body's hormones, cellular DNA, and muscle. And all of these processes are protein synthesis in action For fitness purposes we will focus on the importance of muscle protein synthesis MPS , not to be confused with muscle growth.
When muscles are used during exercise or strenuous activity, it creates micro tears. Amino acids are then shuttled to your muscles to start repairing this damage and synthesizing new tissue to replace the damaged ones. This process doesn't automatically lead to bigger muscles there is a little more needed for that , but it can make your muscles stronger or adapt to the type of training that caused the tears in the first place 3.
MPS is why protein, and strength training, in particular, is so essential for maintaining lean mass. Your body requires an almost constant stream of amino acids for use, and without enough protein in the diet, it can break down your muscle to satisfy this need - leading to muscle loss over time. It seems every popular diet these days is considered " high protein ". But what does that even mean? Let's start by looking at how many grams of protein do you need a day to begin with.
And what the research says around any potential benefits of increasing this amount, and to what extent. Traditional nutrition recommendations suggest a protein intake of 0. This would equal out to roughly 40 to 55 grams of protein a day for a pound adult. Another way to consider protein needs is looking at macro balance.
And on a 2, calorie diet, this will equal out to 50 to grams of protein a day - quite a large range! It is important to note that these recommendations typically skew towards the minimum amount you should be eating. And 50 grams of protein a day might not be adequate in maintaining lean mass, building muscle and promoting better body composition in some.
In reality, protein needs are not as directly related to calories or body weight as they are to the amount of lean mass you have and how much you use your muscles.
When it comes to building muscle , the amount of protein you eat is a considerable factor. With the role of amino acids in muscle protein synthesis, maintaining a positive protein balance - in other words, eating more protein than you are breaking down or using, is one part of the muscle building equation.
Another is getting enough calories in general to build mass. As well as the type and amount of training you are participating in. Bodybuilders and weightlifters have higher protein needs because they are looking to add mass and simultaneously using their muscle more than the average person or non-lifter. Common bodybuilder advice recommends you eat at least 1 gram of protein per pound of body weight.
But the research varies on this topic depending on age, fitness level and overall body composition goals 5 , 6 , 7 , 8 , 9 , 10 , 11 , More recent studies suggest intakes as high as 1. And a larger and more recent review of the research determined that for most, there aren't any beneficial effects of eating more than 1.
However, this can all still depend on your overall calorie intake. And we may not get a definitive answer any time soon, due to the multitude of individual differences among us all.
And this amount may increase as high as 1 to 1. While the research cannot determine that protein alone promotes weight loss or that high protein diets are the best approach to losing weight, protein still has clear beneficial effects for dieters.
There are three main arguments for why you should consider consuming more protein when looking to shed pounds. It takes energy to digest your food - commonly referred to as the thermic effect of food TEF. And as it turns out, each macro requires a different amount of energy to digest.
Protein is thought to be the most thermogenic of all the macros - causing a small spike in metabolism to digest protein foods compared to fat and carbs And it is commonly believed that eating more protein overall may lead to tiny increases in your daily metabolism and overall energy expenditure. Hunger is an inevitable side effect of cutting calories, but the type of foods you are choosing might help curb your appetite more than others. Protein is thought to have some well documented satiating effects, particularly while on a diet 22 , 23 , When cutting calories to shed pounds, you will lose a combination of fat and muscle weight.
But your goal should be to lose more fat than muscle. Muscle is also your storage place for carbs in the form of glycogen , meaning you can process carbs and store them more efficiently, the more muscle you have - leading to less body fat storage. So when it comes to losing weight, maintaining your muscle is going to be a huge benefit. When calorie restriction for fat loss is considered, research suggests between 2.
But again, this amount can vary widely from one person to the next, And of course, you have to have muscle to begin with. We've discussed the potential benefits of upping your protein, but how high should you go? And are there any health risks of eating too much protein? You might have heard that eating too much protein can lead to kidney damage.
This is because your kidneys play an important role in filtering waste, and digesting excess protein results in more metabolic wastes you would need to filter.
But this doesn't necessarily mean you are putting a strain on your kidneys. For those with diagnosed kidney disease , consuming a high protein diet might be harmful 28 , But the research doesn't support this claim in healthy individuals without kidney disease. And protein amount alone doesn't ensure good nutrition. And drinking protein shakes all day just to get your grams in can lead to excess calories and weight gain.
In addition, consuming any poorly balanced diet can lead to possible nutrient deficiencies. Is it just me or does it feel like every health food or superfood is advertised as a source of protein?
Protein is in a lot of foods, but that doesn't always mean they are a great source of it. It is worth paying attention to how much protein per calorie you are actually getting from your choices, as well as what other nutrients it's bringing to the table. Without a doubt animal sources of protein meat, fish, eggs, and dairy are going to provide the most amount of protein per calorie - plants just can't compare in protein density.
But of course, that doesn't mean animal proteins are always the best source of protein for you either. And what about supplements? Let's take a look at common protein foods and what you should be looking for to get the most benefits from your diet. You might have heard of certain proteins referred to as "complete".
What this means is that these options contain all nine of the essential amino acids you need in proportionate quantities. Incomplete proteins, on the other hand, are lacking in certain essential amino acids. And complementary proteins are two incomplete proteins that when combined create a complete protein.
To get a more complete protein from plant-based sources, some of the best complementary protein pairings include the following:. Where there may be some more merit to this claim is around post workout nutrition and muscle building.
Choosing complementary proteins is also thought to improve overall absorption Lean proteins are essentially protein options that are lower in fat. This matters because fat is calorically dense and can add a significant amount of calories to your food choices if you aren't paying attention. For example, nuts and nut butters are often considered a source of protein. But they only provide 7 to 8 grams per serving - and each serving is nearly calories and 16 grams of fat. And for the most nutrient dense choices, look for at least 10g per calories.
Higher fat options work well during pre-workout meals and lean proteins are best for post workout recovery.
The Truth About Protein
As you now know, your daily protein intake plays an absolutely crucial role in terms of the overall health and function of your body. And if you want to lose fat , build muscle , or really just improve the way your body looks or performs in virtually any capacity, protein and how much of it you eat per day becomes even more important. So, now that you know why you need it, the question becomes how much of it do you need? Exactly how much protein is ideal for you, your diet, and your specific goal?
Whether you are running, biking, lifting weights or participating in sports, you need to understand how protein repairs our bodies. An active body will expend more energy than a sedentary or inactive person, and thus, more protein and calories will be needed. Before we calculate how much protein our body needs, it is very important to understand protein timing. Protein timing simply means to space out your protein consumption daily. This is very important because protein elevates nitrogen in your bloodstream, and nitrogen is essential for building and repairing muscle tissue.
How to Calculate Your Protein Needs
It's important that we eat enough protein each day to cover our body's needs. Protein helps your body to maintain a proper fluid balance, builds and repairs tissues, transports nutrients, and provides other essential functions. Do you know how much protein you need? Everyone needs a different amount and there are many different factors that impact your number. When determining your protein needs, you can either identify a percentage of total daily calories or you can target a specific number of grams of protein to consume per day. You also can use your weight and activity level as well as your lean body mass. Here is a closer look at each method. To get your number and track your intake, you'll need to know how many calories you consume each day.
How Much Protein to Build Muscle
Protein helps maximize strength and build muscle mass in male weightlifters. Protein can also help minimize lean muscle-mass loss associated with weight loss in resistance-trained male athletes. The amount of protein that male weightlifters need each day depends on their body weight, total calorie intake, weight-management goals and the type of training in which they engage. The American Academy of Nutrition and Dietetics reports that weightlifters trying to build muscle mass may need up to 1.
How many grams of protein should a person consume in a day? A lot of people these days are eating a low carbohydrate diet and are increasing their protein intake so that their muscles continue to have the proper amount of nutrition to grow and build. When the body burns all the local carbs throughout the body it will turn to muscle protein for its energy. If a person only consumes an equal or lower amount of protein while on a low carb diet , then the body will not have enough protein to grow properly.
How much protein do I need?
Decades of scientific research on nutrition and weight loss has uncovered a few key pieces of information on what helps people successfully win the battle of the bulge. This article is going to cut through a lot of the noise surrounding protein and tell you how much protein you should be eating to lose weight and some of the things you should consider when planning your diet. Protein is an important macronutrient that is involved in nearly all bodily functions and processes. It plays a key role in exercise recovery and is an essential dietary nutrient for healthy living.
This is how to calculate your protein requirements if you are at or near your ideal weight. That means a pound person would need to take in about 58 grams of protein every day. But that's not the final word, there are several other variables. If you're a vegetarian, the number goes up. If you engage in endurance training, the number goes up. If you lift weights, the number goes up.
How Much Protein Per Day To Build Muscle, Lose Fat & Be Healthy?
The fitness industry has a propensity to divide subjects into polar opposites, leaving a vast space of opportunity between the two. With all the conflicting information and bro science touted online, it can be confusing and frustrating to find your optimal protein intake for muscle growth. There are many studies out there that have looked at protein dosing for maximizing muscle growth in athletes and bodybuilders. For active adults who train with weights and want to pack on muscle mass, a generous starting point for protein consumption is about 2. For those using the empirical system, this converts to about 1. If you have been inundated with typical bodybuilding dogma, that may not appear to be sufficient protein for building muscle. You can certainly consume more-or-less protein than that, though 1.
HealthDay —Low-carb, vegetarian, Mediterranean—whatever your diet, it's important to get enough protein. Although research hasn't yet pinpointed one perfect formula, experts say that the typical "recommended" daily minimums aren't optimal, and that it helps to factor in your weight and activity level to determine how much protein you personally need. A good baseline for people who exercise at a moderate level is between one-half and three-quarters of a gram of protein per pound of bodyweight. If you weigh pounds, for example, eat between 75 and grams of protein per day. To lose weight, diets with higher amounts of protein—between 90 and grams a day—are effective and help keep you from losing muscle along with fat.
If you are what you eat, what does that make a vegan? A string-bean, milquetoast kind of a guy? Of course not—and renowned strength coach Robert dos Remedios, a vegan, is strong evidence to the contrary.
If you're looking to get lean in the new year, it's all about the protein. Learn how to maximize gains by consuming the right amount of this macronutrient. Anyone who's been around a gym for more than 30 seconds has probably heard that protein intake is the most critical component of nutrition when it comes to building mass.