How much protein?

After going on the website of AIS - and looking at the table.
Group
Protein intake (g/kg/day)
Sedentary men and women
0.8-1.0
Elite male endurance athletes
1.6
Moderate-intensity endurance athletes (a)
1.2
Recreational endurance athletes (b)
0.8-1.0
Football, power sports
1.4-1.7
Resistance athletes (early training)
1.5-1.7
Resistance athletes (steady state)
1.0-1.2
Female athletes
~15% lower than male athletes

I currently have about 100g of protein per day. But, after reading other numerous sites it says 1g of protein per body weight (pounds) So if you weight 250 pounds you eat 250g protein.

I'm not exactly sure which one to follow, please help.

Do you think the AIS might know something about building muscle?

Do you think the other sites, surviving as they do on income from supplement companies, might have an interest in getting you to consume more protein?

But seriously, you're not going to weigh all your food and measure the protein content of everything. So who cares. If you want to get bigger, just eat. Don't think of minimums, think of the maximum you can force down you. Make sure there's plenty of good fresh food in there - for example, if you want to eat burgers, make your own.

You will probably just poo most of it out. But some will stay and help you get bigger.

Eat like a horse, lift like an ox, sleep like a log.

True, i'm trying to do a more clean bulk than just eating and eating though?

LMD1234 said:

After going on the website of AIS - and looking at the table.
Group
Protein intake (g/kg/day)
Sedentary men and women
0.8-1.0
Elite male endurance athletes
1.6
Moderate-intensity endurance athletes (a)
1.2
Recreational endurance athletes (b)
0.8-1.0
Football, power sports
1.4-1.7
Resistance athletes (early training)
1.5-1.7
Resistance athletes (steady state)
1.0-1.2
Female athletes
~15% lower than male athletes

I currently have about 100g of protein per day. But, after reading other numerous sites it says 1g of protein per body weight (pounds) So if you weight 250 pounds you eat 250g protein.

I'm not exactly sure which one to follow, please help.

Click to expand...

As said above^ I wouldn't bother listening to any "government" recommendations...

Just keep track roughly of how much protein you are consuming and try have protein with every meal and I'm sure you will fulfill your protein needs... If you are feeling your muscles aren't fresh before your next workout or feel excess muscle soreness etc up the protein and adjust accordingly... I find that carbohydrates and fats need to be as equally kept track of as much as the amount of protein you are taking as to make sure you are getting enough of the other 2 macro nutrients as well.

Goodluck!

I heard pro footballers (soccer players) require the most protein (0.7g per pound bw). I can bet the majority of people on this site don't train as vigorously as pro footballers.

There is also this theory that the body adapts to your level of protein intake, so the less you take, the more efficient your body becomes at absorbing protein while the more you consume, the less efficient it becomes at absorbing it.

John555 said:

I heard pro footballers (soccer players) require the most protein (0.7g per pound bw). I can bet the majority of people on this site don't train as vigorously as pro footballers.

There is also this theory that the body adapts to your level of protein intake, so the less you take, the more efficient your body becomes at absorbing protein while the more you consume, the less efficient it becomes at absorbing it.

Click to expand...

I have read through some of these diary's on this site and I totally disagree with that. I am sure with people here lifting heavy 3 times a week and doing sprints the other 3 days train as hard if not harder than pro footballers. Lifting 200kg+ deadlift I think your body would need more protein for that than doing sprints and agility work for soccer...

2 different training goals and diet needs in my opinion.

I personally wouldn't be eating less protein hoping for my body to be more efficient at absorbing it...

Though I do know for absorbency taking a protein shake vs a lean chicken breast the chicken would be absorbed better...

I know this because I have replaced all my shakes throughout the day except 1 PWO with either chicken or steak or tuna and my recovery has felt 31251times better than it did whilst I was drinking shakes...

I'm not sure what I have said is right or wrong but I felt that by eating protein rather than drinking it my body responded a WHOLE lot better so I assume there would be something backing it.

John555 said:

I heard pro footballers (soccer players) require the most protein (0.7g per pound bw). I can bet the majority of people on this site don't train as vigorously as pro footballers.

There is also this theory that the body adapts to your level of protein intake, so the less you take, the more efficient your body becomes at absorbing protein while the more you consume, the less efficient it becomes at absorbing it.

Click to expand...

On or off juice changes all.. As vit t increases protein synthesis thus a higher ability to use protein.

LMD1234 said:

True, i'm trying to do a more clean bulk than just eating and eating though?

Click to expand...

No such thing.

Energy in vs energy out.

energy in < energy out is called an energy deficit
energy in > energy out is called an energy surplus

deficit + couch or cardio = lose fat + lose muscle, aka yo-yo dieting
deficit + resistance training = lose fat + maintain muscle, aka cutting
surplus + couch or cardio = gain heaps fat, small muscle (muscle gain because you must carry fat around, aka sedentary lifestyle
surplus + resistance training = gain about half fat, half muscle, aka bulking

So go bulk. Eat more, lift more. No clean or dirty. Just eating and lifting. If you feel differently, feel free to go on a search of the internet and scientific literature to define "clean" eating. I wouldn't hold off on starting lifting while I was doing that research, though, you'll end up weak as piss.

LMD1234 said:

True, i'm trying to do a more clean bulk than just eating and eating though?

Click to expand...

Let me see if I can clear some confusion here.

From your statement above, I sense that your wish is to add muscle but not fat, or at least a minimum amount of fat whilst packing on the beef.

If you want to gain weight, then depending on your training, that added weight would be either higher in muscles or higher in fat. To gain weight you have to eat more than your body needs to exist on a daily basis. To gain weight you can not but gain some fat with that added weight and like I've already said, the ratio of fat to muscle gain would be determined mainly by your effort at the gym.

To bulk properly (not “clean”) would result in quicker gains than to do it “cleanly” with chicken breast etc.

Now if you're happy with your bodyweight but not too happy with the way you look, then it would be best to forget about gaining or losing weight and start thinking about body recompositioning. That is you eat to maintain your current bodyweight and over time through some kick ass workouts, your body's mass would shift in favour of muscle over fat. That does take time and your marker won't be the scale but the mirror.

PS: I think brother Kyle said it all, but the above is just another way of saying it.


Fadi.

Oh, so you can bulk fast or slowly? I think I'd be better off going the slow way, i don't want to gain as much fat (for rugby). I am quite happy with the way i look, but i need just a bit of mass. I understand that i will gain fat when im bulking no matter what.

Thank you all for your help.