amount of protein you should take for making good body
Of course, I know you read my articles for their scientific merit, so let’s look at the literature on the effects of daily protein intake to find out if 1g/lb really is the optimal amount of protein intake for maximum muscle gains. As such, this is already overdoing it and consuming 1g/lb ”˜to be safe' doesn't make any sense. 0.82g/lb is already very safe. The picture below summarizes the literature. As you can see, 1.8g/kg (0.82g/lb) is the point at which additional protein intake ceases to yield any benefits. The most important amino acid in this process is leucine, which is found in just about every protein-containing food you’d ever eat. But in order for leucine to optimize and maximize your ability to turn protein into muscle there needs to be a certain amount present—a protein threshold, if you will. On the other hand, the medical establishment argues that most of us take in more protein than we need. The U.S. Department of Agriculture, meanwhile, has a recommended dietary allowance (RDA) of 0.36 grams of protein per pound of body weight. So if you weigh 160 pounds, your RDA for protein is 58 grams. 0.45g/lb was sufficient to maintain lean body mass in bodybuilders over a 2 week period. The authors suggested that 0.55g/lb was sufficient for bodybuilders. • Lemon et al. (1992) found no differences in muscle mass or strength gains in novice bodybuilders consuming either 0.61g/lb or 1.19g/lb over a 4 week period. Protein is extremely essential, super satiating and amazingly anabolic. Protein is awesome… but you’re consuming too much of it. Like most myths, the belief that you should take in 1g/lb of body weight has become so deeply entrenched in the fitness world that its validity is rarely questioned. Protein is extremely essential, super satiating and amazingly anabolic. Protein is awesome… but you're consuming too much of it. Like most myths, the belief that you should take in 1g/lb of body weight has become so deeply entrenched in the fitness world that its validity is rarely questioned. Strangely, very few people think it’s a bit too accidental that the optimal amount of protein your body can assimilate in a day is exactly 1g/lb. 2.2g/kg doesn’t sound as right, does it? I grew up reading bodybuilding magazines. On page after page, they hammered home the importance of protein – how you need it to build muscle, how you should be consuming massive amounts of it, and how you should take X or Y supplement to make sure you’re getting enough of it. Video of the Day If you go by science, about 30 percent of your calories should come from protein. At that level, you won’t have to worry about deficiencies, and you’ll know you’re getting enough of the nutrient to lose fat while also improving your heart health. As such, there is simply no empirically substantiated reason to think we need more than 0.82g/lb of protein per day when cutting. If anything, you could reason the body should be able to use more protein during bulking periods, because more muscle is being built and a lot of other nutrients are ingested that may enable more protein to be used.
The amount of protein you should take for making good body is 1 gram per lb.