How Much Protein Should I Eat To Build Large Muscles
We have all heard of protein, but do we all realise just HOW IMPORTANT, it is to building muscle?? alas, many of us have no idea, nor do we know how much we should be eating on a daily basis..
In a nutshell – if you do not consume enough protein, you will NOT build muscle…
Anybody wanting to build muscle needs to take on board more protein than the average guy who just sits behind a desk and doesn’t do any exercise.. we need more because as we exercise our muscles, they are forever being stretched, torn and repaired..
The Formula For Working Out How Much Protein
The general consensus, is that you should consume 1g of protein for every lb of bodyweight… and working to this example a man weighting 196lbs (14 stone) should be taking on board 196g of protein per day..
This formula, although a good guide is NOT suitable for all…. for instance, if you are someone with excess body fat, if you do not use all the protein you consume, it could turn into sugar ( potentially leading to more body fat) by the process called gluconeogenesis.
A far more accurate way of calculating your optimum protein intake is by using your lean body weight in KG, and not your total body weight ( it’s not that confusing believe me)..
You need first to change your weight into kilos ( divide your weight in lbs x 2.2 ) and find out your body fat percentage, there are some calculators available online to do this.. once you know this, you should multiply the body fat percentage by your total body weight…. then subtract that answer from your total body weight to give you your lean body weight.
As an example… a man weighing 14 stone (196lbs) with a body fat % of 16.8%
196lbs divided x 2.2 = 89.09kg
89.09kg x 16.8% = 14.96 kg body fat
89.09kg – 14.96kg = 74.13kg (lean body mass)
74.13 x 2.75 = 203.85g protein required daily
Top Sources Of Protein
Protein can be found in numerous places… there are literally hundreds of supplements available as well (of course) as the natural sources in our food..
The thing is that some proteins are far superior to others.. to determine the good from the bad, you need to check out two things…
- It’s Bioavailability
- Is It A Complete Protein
The ‘complete’ phrase, is referring to the amino acid profile of the protein… One that contains all amino acids is a complete protein, so always choose a protein that delivers as many amino acids as possible..
The bioavailability refers to the way the protein will be broken down and absorbed into the body.. the greater the bioavailability, the more your body will use, with the best results
Heres a list in descending order of the best sources of protein along with their % bioavailability
- Whey Protein Isolate (100%)
- Whey Concentrate (100%)
- Whole Egg (100%)
- Cows Milk (91%)
- Egg White (88%)
- Fish (83%)
- Beef (80%)
- Chicken (79%)
- Casein (77%)
- Rice (74%)
- Soy (59%)
- Wheat (54%)
- Beans (49%)
- Peanuts (43%)
To Get a fine balance of the best protein sources, we would suggest these 5 sources as your main protein sources:
- Whey Protein Isolate
- Whole Eggs
- Red Meat
- Poultry ( Chicken, Turkey)
I Am Vegetarian – What Protein Can I Eat?
Being vegetarian does mean that you do cannot eat some of the best sources of protein such as lean red meats, poultry etc, but there are still some amazing sources of protein that you can eat…
Our recommended ‘meat free’ sources of protein are :
- Meat substitutes
- Eggs, eggs and more eggs – anyway you like
- Cottage cheese
- Soy Beans
- Nuts and Nut Butters
- Protein bars
There you have it… you now know how to work out your optimum protein intake and the best protein sources…. Its up to you now….Get down to the gym and start building those muscles!!!