Peter Fitschen dropping some protein knowledge over at FitnessRX for Men.
Protein is one of the most popular nutrition topics among fitness enthusiasts. As a result, there is an abundance of information about protein available online; however, much of this information is conflicting, which can lead to confusion and a number of questions.
Here are some science-based answers to a few of the most common questions about protein.
QUESTION #1: How much protein should I eat to gain muscle?
The recommended daily allowance (RDA) for protein is roughly 0.36g protein / lb bodyweight / day. This number represents the minimum amount of protein needed for a sedentary healthy individual to prevent deficiencies. However, many in the fitness industry are interested in maximizing muscle growth rather than preventing deficiencies.
Numerous researchers looking at protein intake for muscle growth have found that increasing protein intakes above the RDA (as high as 0.8-0.9 g protein / lb bodyweight / day) have been shown to result in further increases in muscle mass (1).
ANSWER: Those interested in maximizing muscle growth may benefit from increasing protein intake to 0.8-1.0 g protein / lb bodyweight /day. If an individual has a large amount of body fat, base this number off of estimated lean body mass rather than body weight.
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