ATHLEAN-X™
How Much Protein You REALLY Need to Build Muscle
When it comes to how much protein you should be having per day, the recommendations can vary. There are studies that show that ingesting as little as .7 grams of protein per pound of bodyweight per day is enough to prevent muscle loss. However, that likely isn't enough to meet your actual goals.
If you are working out and looking to build muscle, like I said before, this recommendation is far too low. Instead, you should be aiming for a minimum of 1 gram to 1.2 grams of proteins per pound of bodyweight per day. In an effort to build muscle, you will be better off shooting for the upper end of this limit, especially if you are close to caloric maintenance or below to maximize lean muscle mass.
So, for a 160 lb person, they would need between 160 and 192 grams of protein per day to support as much muscle growth as possible.
This, however, is not the easiest thing in the world as the price of protein sources such as beef, chicken, and fish has skyrocketed in recent times. To support your protein requirements, you should be supplementing with a high quality protein powder. ATHLEAN-RX PRO-30G Premium Protein is my choice with 30 grams of protein in every serving, high quality ingredients, and a cost effective approach.
You can find it here – https://athleanx.com/athleanrx/pro30g
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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
there's all numbers that are thrown around all the time 7 G to 1.2 G per pound of body weight but when it comes to actually building muscle I usually use the bottom line recommendation of at least 1 gram per pound of body weight and sometimes up to 1.2 gram per pound of body weight right so you're you're going to need if you're a 160 lb person you're going to need 160 gram of protein up to 200 gram of protein or so so it's not as easy as you think it is to get it especially in financially challenged times where where all these products like meat and chicken and fish and all those things have kind of Skyrocket it so me yeah meeting your protein needs is really important
#Protein #Build #Muscle
source
HORRIBLE ADVICE.
this is bs. easy to look up studies that debunk this theory.
Lots of fish steak and eggs
Not bodyweight lean bodyweight
I thought its 1g per kg? Per pound seems too damn much
How do you eat 1 gram protein for 1 pound body weight without gaining a huge amount of weight?!?!
Meat protein. No peas or lentils.
What if you are cutting and your weight is on the higher side
1g protein/lb bodyweight is doable, even on a budget.
Canned tuna is a solid wallet-friendly option.
Great breakdown, Jeff. 💪
Shrimp ground beef cottage cheese protein powder yogurt all cheaper then when I used to eat out every other day by a lot
Building? Shouldn’t term used be, repairing. bc to a point we can build is size – Generic potential
What if you are 60% body fat?
I’m 275 …..
Im 280lb and 6f5. Losing weight and lifting. Do I really need 280g of protein?
I’m confused about how to eat enough protein in one day. I have heard that you can’t absorb more than about 40g of protein in one sitting. So if I need to eat 200g then that’s 5 sittings. But how long between meals? If it’s 5 hours, then I need a 25 hr day and I’ll only be able to sleep for 5 hrs before I have to get up and eat.
Anything over 200 pounds and half your body weight is more than enough, you can’t forget carbs and fats. They’re all essential. At 220, I am eating 140-150 grams of protein a day and that’s more than enough to gain muscle. Arbitrary numbers are so dumb.
trump will lower your protein prices for you 👍🏼
What about a chubby guy that starts working out? So he needs 225 grams of protein but his lean body mass is like 180?? Makes no sense. Maybe I should base the grams of protein per lb on lean body mass?
Remember muscle is comprised of 72% water but the protein hucksters can't sell you water in the mail. –Mike Mentzer
I have never had kidney problems EVER. So I started eating 180 grams of protein a day because I weigh 180. Now my (BUN and Creatine levels are high) blood work shows kidney issues. My doctor says too much protein can cause this. I am back to .6 grams/LB at his advice.
im consuming 235 because that how much i want to weigh
Is per pound or per kg!
THIS GIVES VERY DIFFERENT AMOUNT OF EATING PEOPLE😵💫
Thank all the imbeciles who, in 2016, 2020, and 2024, were too stupid to know, and vote for, what's good for them. Now, they'll have to work til they drop dead with still not much to show for it. They deserve it, but the intelligent 70% real Americans don't. At least they'll lose weight as they won't afford to freaking eat. I used it as motivation, 5 months in and down to 153 lbs (from 172lbs, 204lbs 2 years ago) and 14.5% BF from 23%. And doing gym 5 days a week for the next 4+ years and beyond instead of sitting around stewing all day. Only problem is, getting 8 hours of sleep for people that see what's going on and how much better it could have been.
but why do we use the total body weight, why not just calculate on the extra muscle
it's 1 gram for kilo not for lb and it's still more like 0.7 0.8 protein for kilo
Bro, ground beef is the lightweight lifters best friend.
is it really true as the picture says? 15 to 17 usd per pound of red meat in the US?
It really is 0.7g per pound though
On 120 cal
But where do these numbers come from? I feel like they just feel logical but nothing backing it up.
I thought he was talking to Alex Hormozi XD
My protein bar is listed at 12kCal in the Nutrition label.
It’s all bullshit. 200 grams to fill tiny tears in your muscles? Sounds like a lot of work for your kidneys. Eat tofu. Better than beef.
He looks old now
Another good rule of thumb I've read is 1g of protein per cm of height, which better accounts for someone being significantly underweight or overweight.
So harrdddd trying to get that amount of protein in. Sighhhh