Val101

hi all

i know this question has been already asked a million times, but i have read article after article after article, and no 1 seems to have a real answer.

the question is, how much protien should a beginner take.

the general rule seems to be a max of 2g per kg of bodyweight, so if im 80kg x 2 = 160grams per day.

but i have just come across this beginners guide to bodybuilding -

http://www.bodybuildingforyou.com/bo...on-guide-1.htm

now if i follow this guys calculations then i should be eating 310grams or protein!!

thats about 4g per kg of bodyweight, surely thats insane and cant be right.

but the confusing part is some bodybuilders have told me that if i do consume that much then i'll see some real gains, and others have sadi that all the excess would be stored as fat, so bacially im fed up!

its stuff like this that puts a beginner off bodybuilding, no 1 has a straight answer to anything, maybe i'll just take up tennis, lol.

bigden

as a general rule its 1.5 to 2 grams per pound of weight

Val101

ermmmm do u mean per kilogram of bodyweight coz per pound would mean i should be consuming 360grams of protein!!

i'm 80kg x 2 = 160grams of protein

im 180Ibs x 2 =360grams of protein!!!

i think you mean per kg of bodyweight and not per pound, surely.

dmcc

No, bigden is right. 160g of protein is not much more than a couple of chicken breasts or a big steak. If you're 80kg then that's 176lbs, so somewhere between 264g and 352g of protein per day. Realistically you won't be able to do this through solid food, which is why protein shakes are so popular.

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dom1986

tbh i think protein is overrated. i didnt start growing till i gave up protein supplements and just upped my food intake and calories in general. imo calories > protein, altho a certain amount of protein is needed.

dmcc

Well surely you need both?

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Val101

thanks all, problem i'll have is that i dont eat meat, so i'll have to find alternatives, i do eat fish, milk and eggs, so i'll have to figure something out.

dmcc

Eggs and oily fish are cracking sources of protein. Go easy on egg yolks though, as that's where all the fat is in an egg. Tuna is a great source of protein, and cheap. As you don't eat meat, you probably should buy a decent protein supplement.

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Val101

thanks for that, i've already got sum Optimum Nutrition's 100% Whey, prolabs n-large, some creatine and glutamine.

just a note to anyone reading this, i'd suggest a max of 1 tuna can per day, more than this and i've read u risk mercury poisoning!!

hackskii

Yah, I dont like the idea of massive amounts of protein either.
In the beginning you might see some gains but enzymes will stop that from going too far.
Cycling your protein is a good idea too.

I shoot for 1 gram per pound and sometimes I fall short, I cant eat as much as I used to.

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Val101

just to prove a point, i've posted this exact same question on another uk bodybuilding forum and as you will see one forum has gone with protien intake should be around 2g per every kg of bodyweight and the other has gone with 2g per every pound of bodyweight, so 1 forum says around 160g and the other says up to 300+, can you see why a beginner like me is soooooo confused?

http://www.muscletalk.co.uk/m_230070...tm.htm#2301263

hackskii

If anyone tells you that you need 300 grams of protein to grow is out of their mind.

Thing is ATP stores are what drives the muscle, eating that much protein 1200 calories from protein alone then add in your other macro's sounds like alot to me. That is 8.5 chicken breasts a day, sorry man but in 4 meals a day that is over 2 chicken breasts per meal.

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Con

OFF 300grams
ON 400-500 grams
body weight 220ish
Is what i do

Wee G

Val101,

Hi there. I would go with a mix of what the actual published scientific literature supports and what most athletes and coaches find mate; a max of around about 1g / lb.

In my experience the only times higher protein intakes are ACTUALLY beneficial are during calorie restriction, and periods of AAS use combined with deliberate overreaching in strength athletes.

Other than that, 1g / lb seems to always do just fine, provided the athletes caloric needs are met through other macronutrients. Problem is, most people under eat other macros and then have to make up thier calorie needs with protein, so they then think they needed more protein to grow - they didn't, just more calories from any source would have done it.

Here a wee copy and paste of a decent review, showing what the lab guys and gals think on rpotein intake for strength athletes...

Fielding RA, Parkington J.
Human Physiology Laboratory, Department of Health Sciences, Boston University, Sargent College of Health and Rehabilitation Sciences, 635 Commonwealth Avenue, Boston, MA 02215, USA.

Exercise and physical activity increase energy expenditure up to 10-fold.

This brief review will focus on the effect of exercise on protein requirements. Evidence has accumulated that amino acids are oxidized as substrates during prolonged submaximal exercise. In addition, studies have determined that both endurance and resistance training exercise increase skeletal muscle protein synthesis and breakdown in the post-exercise recovery period. Studies using nitrogen balance have further confirmed that protein requirements for individuals engaged in regular exercise are increased.

The current recommended intakes of protein for strength and endurance athletes are 1.6 to 1.7 g/kg and 1.2 to 1.4 g/kg per day, respectively.

Presently, most athletes consume an adequate amount of protein in their diet. The timing and nutritional content of the post-exercise meal, although often overlooked, are known to have synergistic effects on protein accretion after exercise. New evidence suggests that individuals engaging in strenuous activity consume a meal rich in amino acids and carbohydrate soon after the exercise bout or training session.
PMID: 12380246 [PubMed - indexed for MEDLINE]

Pscarb

Totally agree with Gav on this, protein is definatly not overrated to say so is a little niave seeing as muscle is made up of Amino Acids(protein) but to much can be as problamatic as to little....

in the off season like no when i am not on cycle i will aim for approx 220g which is roughly 1g per lb but when on cycle or pre-comp i will shift this up to 1.5-1.75 per lb......

Just remember though like everything in the sport you need to find what your body needs as we are all different so do some trial and error work....

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