How much protein intake?

It'd be nice to get some trainer input on this

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MemberSan Antonio, TX

Chelsearaemason 1.8k
4 months ago

I am strong but looking to add on more muscle mass still. I had heard 100 grams is good for my weight for putting on muscle mass

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Dgenke 100
4 months ago

Yes, your body will process that much protein if you consume it at once. Theres a popular myth that your body can only handle 25 or 30 grams of protein at once, but its not true. I assume someone got rate of process confused with ability to process and it got mixed up, but your body will process all the calories you put in it.

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MemberBellingham, WA

Matt Lathrop 23k
4 months ago

I’m a certified personal trainer, but don’t take my advice, you should rely on the recommendation from a certified dietician (different skillset); someone who is a subject-matter expert in this area who truly knows all the specifics as it relates to this question.

As luck has it, Anytime Fitness’ own Chief Science Officer & the co-author of Working Out Sucks, Brian Zehetener, has been quoted as saying our bodies can only utilize & breakdown 25-30 grams MAX of protein at a time….which without-a-doubt supersedes 48 grams. I would listen to the “science guy”.

Tony

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CorporateHastings, MN

Tony Nicholson 103k
4 months ago

Wow way different answers here

I've read and been told by trainers that 1gm protein per pound of lean body mass (not necessarily your actual body weight-this is calculated based on your body fat percentage) is needed to build muscle.

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Christianne Collins 4.4k
4 months ago

How about this: Visit Alan Aragon's (A reputable Nutritionist) site. He has a lot to say on this matter.

Alanaragon.com, then choose articles. Choose the article on the chosen subject.

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Jason Harless 792
4 months ago

For someone wanting to put on weight (muscle mass) 1.6-1.8 grams of protein per day per kilogram of bodyweight (divide your weight in pounds by 2.2). If you are simply wanting to maintain your muscle mass 1.0-1.2 grams per kilogram of body weight and for the average person who doesn’t workout, 0.8 grams per kilogram of body weight. As others have mentioned, your body can only process 25-30 grams at once, so to your question on "should you split it up"?...Yes, split it up and try having one shake as soon as you finish your workout and a second serving either an hour later or even at another time altogether. Having a shake before you go to bed can help ensure there is some energy and protein at hand through your 8 or so hours of sleep (you aren't eating anything over that time period).

James

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Trainer

James Kleinig 33k
4 months ago

I'm an ACE certified personal trainer. im working on a nutrition degree now. I'm not a dietician but i'm very comfortable give you protein advice.
your body can actually use around 60grams per sitting. i can't believe i'm the first person to say this: 1-2 GRAMS PER POUND OF BODY WEIGHT IF YOUR TRYING TO GAIN MUSCLE.
In my honest opinion buddy you need to be cramming down 300g of protein. 6'3 and 205? thats tall man! you need so much more than 100g! you could be 6'3 and 225 SOLID in no time with a proper diet!

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AlumniYakima, WA

aac6ab -400
4 months ago

At your weight, your daily protein intake should be around 76gm (.37 X 205). You are taking too much at one time. You cannot process that much. You can process about 20 grams per hour, so by the time you get to where you can process the rest, it will have been eliminated. It's not good for your liver and kidneys to take so much.

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AlumniJacksonville, FL

Jonny Quest 5.2k
4 months ago