How much protein do I need to consume every day to achieve results? How much protein is too much? Also, how many grams of protein can your body absorb in one meal?
“To build muscle, you need to consume enough complete protein every day. It’s not enough to consume calories. If you don’t eat a high-protein meal within 60 to 90 minutes of training, you’re wasting your time in the gym working out your muscles. Personally, I try to get at least 350-400 grams of protein per day in the off-season, for a body weight of about 235 pounds.” – Jason Arntz, IFBB Pro Bodybuilder.
“You need to keep your diet high in protein, low carb and low fat. As a rule of thumb, you should get about 50% of your calories from protein, 40% from carbs, and 10% from fat. That way, you’ll be able to build quality muscle in an adequately lean state. – Chad Nichols, professional sports nutritionist.
This is just a model and every person’s genetic makeup and metabolism is different. You have to match these percentages to your specific needs. For example, you may need to reduce your carbohydrate intake if you’ve gained a little weight, or you may need to increase your carbohydrate intake if you’re very thin.
“The guideline we generally use is 0.67 to 1 gram of protein per kilogram of body weight per day. This amount does not guarantee results, but it certainly covers your protein needs. Results are based on your genetics and training program. – Kritin Reimers, Ph.D., R.D., is the director of nutrition and health for Conagra Brands.
It’s important to consider not only the quantity of protein, but also the quality in your diet. The highest quality proteins are found in animal sources such as eggs, beef and milk. The above recommendation assumes that two-thirds of your diet is from good quality protein. If most of your protein comes from bread and pasta, you’ll need more than 1 gram per pound per day.
To answer the second question, the theory is that high protein intake puts a strain on your kidneys, causing your body to lose calcium and dehydrate. Let’s look at each of these concerns: in the second trimester, stress on the kidneys applies to people who have had kidney disease in the past, but for healthy people, it’s probably not a problem. Second, increased protein intake increases urinary calcium excretion, but the body adapts by increasing the amount of calcium absorbed from the diet. Third, although there is a forced decrease in urine output, most healthy athletes ensure that they have adequate fluid intake.
Remember, it’s not healthy to focus on one nutrient in your diet. If you are eating almost exclusively protein, you are definitely missing out on important nutrients. If you keep a balanced ratio of carbs, protein, and fat, and don’t overeat with total calories in mind, you won’t have an excessive amount of protein in your diet.
As for your third question, I don’t believe in the idea that your body can only absorb a limited number of grams of protein in a single meal, whether it’s 30 grams or more. It’s based on the idea that it doesn’t matter if you weigh 300 or 120 pounds, you’ve just got to get up off the TV. There is no sacrificial basis for these limits.
When the protein you consume is broken down, some of the protein goes into its stores and other proteins are used to produce energy. When you consume enough protein, your body absorbs what it can absorb and burns the rest for energy or stores it as fat. Of course, it makes sense to divide your protein intake into three to four meals a day, rather than all at once. This should be done normally, unless you take extreme measures.