How Much Protein

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How Much Protein Should I Eat To Gain Muscle?

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One of the most popular questions I get is, "How much protein should I eat?"

Experts vary on this issue. You have the ultra conservatives who preach that too much protein is hard on your kidneys and recommend 1 gram of protein per kilogram of bodyweight or roughly .5 grams per pound of bodyweight per day. So if you weigh 200 then you would only need 100g of protein per day. This recommendation is ancient and very inadequate from my experience. If I even get as low as .75g per pound of bodyweight I start feeling soft and my muscles lose the dense look.

On the other end of the spectrum, you have those who preach 2g of protein per pound of bodyweight per day. This is extremely difficult and expensive to do on a daily basis. I would also be a little worried about my kidneys at this level. However, many people are doing it with no problems and great results.

I try to keep mine somewhere in between the two extremes at 1.25 to 1.5 grams of protein per pound of bodyweight per day. At this level my muscles feel and look right and my system seems to have enough protein to accomodate growth.

Without supplementing protein drinks and meal replacements, getting to that level would be extremely difficult. Roughly 100-120g of my 275-300g per day comes from supplementation. I usually rotate between Optimum Nutrition's 100% Whey protein and Designer Whey for my protein and Opti-RX and Dymatize TNS for my Meal Replacement. The rest comes from egg whites, tuna, chicken, turkey, and lean beef.

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