The Body Building Diet and Proper Protein Intake

No matter what you may have heard from various fitness experts, a body building diet doesn't have to include huge amounts of protein. A common suggestion is one gram of protein per pound of body weight. That is roughly 200 grams per day, for a 200 pound man. This is actually a low number compared to what a lot of the body building magazines recommend.
The Recommended Daily Allowance for Protein consumed by the average adult is 0.8 grams per kilogram of body weight.

That would translate to about 64 grams if you're weighing 175 pounds. So why is it these numbers are so widely varied? The RDA's suggestions are based on research studies using college aged men. This was the amount of protein needed to keep the nitrogen balance in these young men stable. However, nitrogen balance has not proven 100% effective in predicting muscle loss or gain. This would indicate that the RDA's protein intake estimate wouldn't be appropriate for the body building diet.

The AMDR recommends that 10%-35% of daily calories should be protein.

So depending on what your daily calorie intake is, this will affect how much protein you should be eating. The AMDR stands for Acceptable Macronutrient Distribution Range and it was established by the Institute of Medicine in 2005. The main problem with the AMDR's recommendation is that it covers a rather large spread. Neither this recommendation or the RDA takes into account . A person who is exercising actively needs to incorporate this factor into their body building diet plans.

So is doesn't seem like the AMDR or the RDA are much help when it comes to creating a body building diet for someone.

You'll find some of the various body building magazines will suggest going as high as 2 grams of protein for every pound of body weight. That is 350 grams per day, for a 175 pound man! You need to remember the problem with depending on information from body building magazines is they aren't always unbiased. Selling ads to various advertisers is their main source of income. And the number one product advertised in body building magazines is protein supplements. So it seems logical that 2 grams of protein per pound of body weight is far more than you really need.

The More Protein You Eat, The More Protein You Can Digest

One of the weird things about protein is that if your body is already use to large amounts of protein in each of your meals, it will be okay with absorbing those same high amounts every meal. However, if you are NOT use to eating a lot, you'll find ingesting a high protein meal will result in upsetting your stomach due to your body not being able to digest it. You would think that digesting more protein would mean building more muscle, but it isn't that simple.
Digesting Ten Time More Of Protein Will Not Result In Ten Times More Muscle

Research has demonstrated that the more protein your body consumes, the more likely it is to convert amino acids to fuel instead of fat and carbohydrates. Your body uses protein, fat, and carbs for fuel. It will simply adjust what it burns for energy depending upon what you eat. So there is a certain level beyond which more protein just won't make a difference - so how do you determine how much is right for your body building diet?

For Exceptional Muscle Gains A Recent Study Recommends 70-120 Grams Of Protein Each Day

This topic has been covered in a book by Brad Pilon called "How Much Protein." By comparing several different studies, he found that if a person eats between 0.55 and 0.7 grams of protein per pound of body weight a day, that is a good balance for increasing muscle. In fact he quotes several studies that show that anything over 120 grams of protein per day didn't contribute to any additional muscle gain. It's your decision to believe the the reports based on scientific research, or the ads of the supplement companies. The choice is yours. I would suggest eating around 100 grams of protein per day, which is easy to achieve without making expensive protein shakes part of your body building diet.

Bodybuilding Diet

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