High Protein Diets: How Much Protein Do You Need?
To bulk up, we need a high protein diet plan.
This doesn’t mean excessively high protein, as we don’t want too much protein, and also need the equally important good carbohydrates and good fats as well.
So how much protein do we need? And what are the sources?
Here we’ll go through how to work out our daily protein intake requirement and also what are the good sources of proteins when bodybuilding.
And it doesn’t mean lots of calculations either, there are some in the beginning to get you started, but after that you’ll know how much to have.
Amount Of Protein Needed Per Day
So here’s how to work out your requirements for protein when working out.
While there are many different recommendations for protein intake, it’s generally estimated that for a sedentary person or someone doing only mild exercise, that their protein requirements per day are 0.75g per kg of body weight (or 0.375g per pound of body weight).
This is the WHO recommendations for protein intake for an average person, published in 1985.
However, if you’re exercising daily, then your requirement is probably around 1.0 – 1.2 g per kg (or 0.5 – 0.6g per pound)
For endurance athletes, this is 1.2-1.4 g per kg (or 0.6 – 0.7g per pound)
For bodybuilders this is 1.6 – 1.7 g per kg (or 0.8 – 0.85g per pound) 
According to Nancy Clark’s Sports Nutrition Guidebook, her recommendation for adults building muscle mass is 1.32 – 1.98g per kg (or 0.6-0.9g per pound).
There are some calculators out there that suggest even higher levels of protein intake, but these are the more conservative values.
Make up your own mind.
There have been concerns of protein overload in rat studies with excessive protein intakes.
So keep to a good solid amount of protein (which is a pretty respectable amount of protein per day) whether it’s through dietary protein or protein supplements. But like with most things, there may be no benefit by overdoing it.
A high protein diet is aimed to provide you with enough amino acid building blocks to repair the body, including the workd out muscles.
Why Whey Protein Powder Helps You To Build Muscle
Protein shakes are an important part of most bodybuilding diet routines.
They’re usually made with whey protein powder, and are a staple of the diet to build muscle, for 3 simple reasons:
1. Whey protein powder is a quality source of protein. Quality means that it’s one of the most bioavailable proteins known. This means that it’s easily absorbed and utilized by the body. Also, especially with whey protein isolate, it’s a protein source that’s very low in fat, and is free of lactose.
2. It’s very easy to get your daily protein requirement with whey powder. There’s no cooking required, and you simply make it up into a shake.
3. It’s also cost effective. It often costs less to have a protein shake (even cheaper if you buy in bulk) than to buy and prepare other sources of protein.
There’s a fourth reason, that’s valid for whey protein isolates that have been prepared properly to preserve the active amino acids that actually have been shown to help immune system function.
When processed properly and the protein is not denatured by excessive heat or other damaging processes, whey protein isolate contains these active proteins that helps the immune system fight infections.
Remember that whey protein powder is used to supplement your protein intake, for example with your post workout meal.
If you workout first thing in the morning – which is a great thing as it really boosts your metabolism – you can have a protein shake as a part of your breakfast.
They’re a very convenient as we said. Easy, fast, and tastes good!
In addition, if you’re eating 5 to 6 smaller meals a day, which you’re likely to be if you’re weight training, this means that for example, you can have a protein shake for 1 or 2 of those smaller meals, such as mid afternoon or evening snack.
When choosing whey protein powder, I tend to go for whey protein isolate rather than whey protein concentrate if possible. This is because the isolate is purified to a greater degree than the concentrate. This means that they’re lower in fat, have virtually no lactose, and tastes even better (an even more subtle taste).
The taste, if you haven’t tried one with no preservatives, is like the taste of milk powder.
I go for the ones with no artificial sweeteners, flavors or preservatives. Many people don’t mind these additives, but I tend to choose ones without, as I like as natural a product as possible.
Related: The Best Testosterone Boosters