It is essential to all sports practitioners to get sufficient protein in your daily diet to encourage muscle recovery, support your immune system and prevent over training and muscle loss. For Bodybuilders and power athletes protein is vital for muscle growth. Many people are unsure of the amount of protein they should be consuming or are unable to perform the calculations. Please use this free daily protein intake calculator for this.
Bodybuilders looking to increase muscle mass should be consuming at least 1 gram of protein per lb of bodyweight and many successful bodybuilders recommend as high as 2g of protein per lb of bodyweight. It is up to you as athletes to listen to your body and adjust your protein requirements to whatever level you get the best results. If you have an intake of 0.5 grams of protein per bodyweight it would not make sense to up it straight to 2 grams. You should first increase it to 1 gram per lb of bodyweight. Maintain this program for a month listening to your body. Look in the mirror. Weigh yourself. Then if you feel you need to increase it to 1.25. Then repeat the process. You will likely find the ideal level to be between 1 gram and 2 grams of protein per lb of bodyweight.
As a bodybuilder of 90kg / 200lb this means that you must consume between 200 grams and 400 grams of protein in order to increase lean muscle mass. To do this you should obviously eat a lot of small meals rather than trying to get the whole lot in two meals a day. Most successful bodybuilders consume between five and seven meals a day which are a mixture of solid meals and protein powder supplements, meal replacement powders and protein bars.
People on a high protein diet have a number of issues to take into consideration: dehydration, calcium loss and kidney issues. None are of major concern to healthy people but they are things to be aware of.. To avoid dehydration one should consume between half a gallon and a gallon of water per day. This is of course highly recommended for any person in training. Calcium loss is affected by high protein diets and this should be considered. This may be covered by using milk in one of your shakes a day or through other supplementation. With regard to kidneys while high protein diets do not affect healthy if you have weak kidneys or have had previous kidney problems you should consult a gp before increasing protein intake.
Any guidance within this site is not intended to be medical advice. You should consult a doctor before starting any diet or exercise program.
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