Dietary protein is important for mass gain
Protein is important, especially if you’re following a mass-gaining program or if you lead a highly active, athletic lifestyle. However, most people in the West get more than enough protein from their diets. Weight lifters and other active individuals need more protein than the typical, sedentary couch jockey, but even world-class athletes can easily eat enough protein to supply their bodies’ needs.
Two ways to figure out how much protein you need
So, how much protein should you eat? The U.S. Food and Drug Administration recommends that adult men consume around 60 grams of protein per day, as part of a well-rounded diet. Weight lifters – especially those who are bulking up – need somewhat more than that, perhaps as much as 90 or 100 grams per day.
The recommended dietary allowance for protein varies according to your body weight, body type, intensity of activity, and age. There are two ways to determine how much protein you should include in your diet. One uses a percentage of your total caloric intake, and the other a function of your body weight.
Studies have shown that weight lifters benefit from more protein than sedentary individuals
A quick way to figure out your protein needs is by taking a percentage of your daily calories. The U.S. Government says 10 to 35 percent of your total caloric intake should come from protein.1 For a 3000 calorie per day bulking diet with 20% of the calories coming from protein, protein provides 600 calories. At four calories per gram, it works out to 150 grams of protein to fulfill the requirements of your diet.
The second method is probably more useful. Simply multiply your weight, in kilograms, by 0.8. The result is the daily amount of protein, in grams, that an active person should eat. A kilogram is equivalent to 2.2 pounds. So, if you weigh 155 pounds or 70 kilograms, you need 70*0.8, or 56 grams of protein every day.
Studies have shown that weight lifters benefit from more protein; if you are on a bulking program, you can multiply your weight in kilograms by as much as 1.5. Accordingly, a 155 pounder on a bulking program needs 105 grams of protein every day.
Protein requirements for weight lifting: old rules of thumb
The guidelines laid out for you in the section above will have you eating around 0.7 grams of protein per pound of body weight while on a bulking program. However, if you read many of the muscle magazines or bodybuilding websites, you’ll come away with the conclusion that you need at least 1 gram of protein per pound of body weight.
Why the discrepancy?
The answer is: money. Muscle mags and their modern-day equivalents – commercial bodybuilding websites – are in business to serve their advertisers.
The US Government estimates that supplements are a $20 billion a year industry.2 Internationally, the figures are probably double that amount, at least.
Supplement companies make huge profits on protein powders and shakes
There is no scientific evidence that these amounts of protein are necessary or even desirable. People making claims about protein requirements of 1 gram per pound for weight lifters or body builders are either relying on anecdotal evidence that hasn’t been backed up with reliable research, or they are serving their own self-interest at the expense of the folks who have no reason to doubt the truth of their unsubstantiated claims.
Supplement companies make huge profits on protein powders and shakes. Food by-products that were previously used as animal feed are now sold as protein supplements, at outrageous markups. A 2-week supply of protein supplement, consumed in the amounts recommended by one popular supplement company, will set you back $25. This is almost certainly a waste of money.3
Reasons some people may overestimate their protein needs
Is everyone who subscribes to the old 1 gram per pound myth a con-man or a scammer? I don’t believe so. I think there are a lot of well-meaning, but misinformed people who are conflating the need for calories with a need for protein.
Many people who swear by the 1 gram of protein per pound of body weight “rule” are undernourished
Exercise physiologists estimate that in order to build muscle, you should consume 50-70 calories per kilo of body weight. For a 70kg – 155 pound – man, this equates to at least 3500 calories per day. For a skinny man who has a history of being unable to gain weight, it is more likely that the higher figure – 4900 calories per day – is necessary. This represents a significant amount of food; it can be difficult to eat that much food without resorting to high-fat diets.
Most skinny men are undernourished.
It is a distinct possibility that the folks who swear by the 1 gram per pound rule are calorie-starved. Rather than eat what scientists tell us are excessive amounts of protein, they would be better served by eating more food in total. Excessive dietary protein is an expensive way to supply your body with calories.
Final thoughts
Yes, protein is important, especially for underweight guys who want to add muscle. But, odds are you’re getting enough protein. Rather than spending your money on high-priced protein supplements, spend it on good-quality food. You will not bulk up unless you gain weight.
End notes
1) US Department of Health and Human Services
2) Source: US Department of Commerce
3) This company recommends four scoops (24 grams per scoop) per day (which totals up to approximately 100 grams daily). At this rate, you will use a 960 gram container (2.1 pounds) in approximately two weeks. This company recommends a scoop for breakfast, one before working out, one after working out, and a final scoop just before bed. If you work out every day, rather than five days a week, the supply will last less than 2 weeks. What is the fate of excess dietary protein? It is nothing more than an expensive source of extra calories.