I’m interested in looking for scientific proof and would like to know the optimal amount of protein for muscle growth. I’m not interested in what the supplement companies say because they’ll say we need 1000 grams of protein if we’d believe it. I’m asking because I’m 200 pounds around 18% body fat and looking for the best protein requirements for me with minimal fat gains.
I know it’s dependent on a lot of factors including body type and how many other calories I’m taking in from carbs and fats etc but interested in everyone’s view.
[quote]The1andOnly wrote:
I’m interested in looking for scientific proof and would like to know the optimal amount of protein for muscle growth. I’m not interested in what the supplement companies say because they’ll say we need 1000 grams of protein if we’d believe it. I’m asking because I’m 200 pounds around 18% body fat and looking for the best protein requirements for me with minimal fat gains.
I know it’s dependent on a lot of factors including body type and how many other calories I’m taking in from carbs and fats etc but interested in everyone’s view. [/quote]
There currently is no such thing as scientific proof when it comes to something like this.
You might find a few research studies, but I doubt you’ll find anything directly applicable to your situation.
Instead of getting hung up on what might work best, simply experiment until you find what does work best.
I recommend starting somewhere around 1.0 to 1.5 g protein/lb lean mass.
I tried to look into the same thing. Dieticians have used nitrogen balance tests to determine protein requirements resulting in recommendations from .45-.60 g/kg, and some recommending .8 g/kg. Now some scientists are beginning to admit that the nitrogen balance test is inaccurate. It should be mentioned as well that the recommendations are for necessary protein not for optimal protein. They did not vary the requirement for athletes vs sedentary people.
I believe that they grossly underestimate the protein requirements and personally stick to the 1-2 g/lb as is commonly recommended.
Why not just do what’s generally recommended 1.5-2g/lb and go from there as need be
Science and the RDA say that many people only need 45-60g/protein a day[/quote]
The RDA/I is only one of the (inter)nationally recognised nutrition reccomendations - although i cannot remember the acronyms for the sports one (UK).
However i found the protein recommendation from ACSM, ASA etc…
As for the OP - as someone said - it is impossible to do… everyone is differnet, and even if we all had the exact same day as each other, were the same height and weight and age - it would still vary.
There is not and never will be a single rule for everyone where sports science is concerned (nor any other subject relating to multiple individuals)
Why not just do what’s generally recommended 1.5-2g/lb and go from there as need be
Science and the RDA say that many people only need 45-60g/protein a day[/quote]
The only thing I would add to this is that you don’t need protein per lb but rather per lb of LEAN mass. Adding in calories to fuel your body fat is pretty much useless and counterproductive.
Why not just do what’s generally recommended 1.5-2g/lb and go from there as need be
Science and the RDA say that many people only need 45-60g/protein a day
The only thing I would add to this is that you don’t need protein per lb but rather per lb of LEAN mass. Adding in calories to fuel your body fat is pretty much useless and counterproductive.[/quote]
I don’t think you can magically choose where the calories will go. Much easier to just eat adequate calories/protein for growth if we’re talking about optimal progress.
