Daily Protein Requirement, When we talk about bodybuilding, carbohydrate, protein & Fat is the biggest micro-nutrients, All of you know that all these 3 micronutrients are very very important if you want to build good quality of body muscles, from this 3 micronutrients the king I call here is PROTEIN.
Whey protein is called as king of muscles building is because our body muscles are made up of Amino Acids, So from where you may get this Amino Acid? The guess is right, Amino Acids comes from the protein that we intake from the food that we consume daily protein intake.
In this blog, we will discuss on how much protein do you need every day to gain muscles and build a super body build muscles.
Old Theory says that a Should consume 1 gm/per kg of his body weight of protein to gain optimal bodybuilding goals.
If you think the above calculation is correct then you are wrong because of each and every person body is differently built, every person is indifferent body fat percentage, he may have a different experience with more activity then someone other.
What are the best Source of protein?
Its highly recommended you try consuming the majority of your protein needs by whole natural foods like chicken, eggs, tofu, nuts, seeds, etc. Rest of the remaining protein can come from good whey protein supplements like whey protein isolate or complex vegan protein powder daily protein intake Drinks like Horlicks or bournvita are highly not recommended.
How much of carbs, protein & fat is required for your body to be a bodybuilder?
Here is a chart view showing the requirement of micronutrients, most of the bodybuilder gym trainer guides you with this chart.
Higher carbs requirement for bodybuilding
- Carbs 40-60%
- Protein 25-30%
- Fats 15-25%
Moderate carbs requirement for maintenance of body shape
- Carbs 30-50%
- Protein 25-35%
- Fats 25-35%
Low carbs requirement for Fat Loss
- Carbs 10-30%
- Protein 40-50%
- Fats 30-45%
How much is the daily protein requirement is needed per day for bodybuilding?
How to calculate body weight removing body fat %, Here I will introduce a term called as LBM or LEAN BODY MASS.
What is LBM or LEAN BODY MASS?
Lean Body Mass is a part of body composition that is defined as the difference between total body weight and Body fat weight.
So let me explain to you with an example to calculate Lean body mass
A person overall body weight is 100kg and his body fat % is 20% then the Lean body mass is calculated by
LBM= 100 – (100*20)/100
= 100-(2000/100)
=100-20
= 80 kg
Therefore the Lean body mass of a person is 80Kg.
Now we will calculate protein requirement depending on the person Lean Body mass instead of overall body weight
IF YOU ARE BEGINNER, HOW MUCH PROTEIN PER DAY IS NEED TO BUILD MUSCLES DAILY PROTEIN REQUIREMENT?
For a Beginner, you will need protein: (1.5-1.8 gm protein)/per kg of lean body mass
*Beginner, means if you are gym training experience is less then a 1 year
protein needed =(1.5-1.8)*80kg
= 120-140 gram of protein per day
IF YOU ARE INTERMEDIATE OR ADVANCED ATHLETE, HOW MUCH PROTEIN DO I NEED PER DAY TO BUILD MUSCLES?
For an Intermediate or advanced level of the trainer, you will need protein: (2-3 gm protein)/per kg of lean body mass
*intermediate, means if you are gym training experience is continuously for more then a year.
protein needed =(2-3)*80kg
= 160-240 gram of protein per day