If you're an avid gym enthusiast looking to put on muscle no doubt you have found yourself asking How Much Protein Do I Need?
It can be a tricky question for many people as there are so many conflicting pieces of research out there. So the Spartansuppz team have you covered!
The answer for your individual protein intake is heavily dependent on many factors. Including: activity levels, age, gender and lean body mass! All of these individual factors impact heavily on your protein requirements so it is important to factor all of these aspects in when calculating you daily goals.
So you may be asking why do these aforementioned factors influence how much protein I need?
Activity levels are going to be a major influential factor in protein intake. This is due to the fact that proteins main role is to aid the repair and recovery of muscle tissue. During exercise, whether it be resistance training or cardiovascular training our muscles are working overtime, causing what is known as 'micro tears'.
To help repair these 'micro tears' post-training our body requires protein to help build the muscles back stronger. So it makes sense that an increase in activity levels is going to result in an apparent need for more protein to help deal with the increased muscle tissue damage.
The other factors being age, lean body mass and gender are also going to heavily influence your protein requirements. As a greater amount of lean muscle is going to require a higher amount of protein daily too maintain it.
So with all that being said, How Much Protein Do I Need?
If your goal is to build lean muscle mass or lose body fat while retaining muscle, then we recommend around 2g of protein per kilogram of body weight. This is regardless of gender, so a 90kg man would require roughly 180g of protein per day. Whereas a 50kg female would only require roughly 100g of protein per day.
That being said, if you find that you are consistently pulling up sore from training, and all other factors such as rest are fine. Then you may want to consider increasing protein intake by .5g per kg. So said a 90kg male would now require 225g of protein per day.
However, not everyone is looking to build lean muscle. If you are a sedentary male or female who is more inclined to just muscle retention than your daily protein goal will be significantly less.
Roughly 1g of protein will suffice for sedentary individuals. So our 90kg male from before should be consuming roughly 90-100g of protein per day. That being said, while this person may be somewhat sedentary in that they are not hitting the gym 5 times per week. If they are doing an accidental exercise like a physical job than they may want to consider increasing their daily intake.
That's it! You guide for protein intake! If you liked this article be sure to share on social media - The team at Spartansuppz.