By Josh N (US)
Do you want to pump up those muscles? Then, you need to raise your protein intake.
- In a 2000 paper, LEMON PW said that "There has been debate among athletes and nutritionists regarding dietary protein needs for centuries. Based on laboratory measures, daily protein requirements are increased by perhaps as much as 100% vs. recommendations for sedentary individuals (1.6-1.8 vs. 0.8 g/kg). Yet even these intakes are much less than those reported by most athletes. This may mean that actual requirements are below what is needed to optimize athletic performance, and so the debate continues. Numerous interacting factors including energy intake, carbohydrate availability, exercise intensity, duration and type, dietary protein quality, training history, gender, age, timing of nutrient intake and the like make this topic extremely complex."
- If you want to keep it simple, the rule of thumb in the gyms is 1 gram of protein per pound of body weight per day. The amount is higher if you are in the "cutting" (or shredding) phase.