More or Less Protein for Muscle Gain?

CHICKEN, CHICKEN, AND MORE CHICKEN

Look at all that meat!

No literally, it’s a sight to behold. I had heard over and over again how protein was essential for growing muscles. Not only that, but images of body builders and professional athletes chowing down on steaks and chicken right after an intense gym session was the norm.

So what did I do? I bought pounds and pounds of chicken, ground beef, steaks, rice, and went to town!

More or Less Protein for Muscle Gain
Look at this little guy!

More Protein Means More Muscle, Right?

I mean, that’s been the consensus since the dawn of weight lifting. The more protein you eat, the more fuel your muscles have to grow. With the amount of protein I was eating, I should have looked like the Hulk’s older brother, Bulk (don’t laugh, I worked hard on that name).

Chickens feared me, beef ran to hide when I walked in the room, and don’t get me started on fish (jokes on you, I’m not a big fish eater).

Then Where are My Gains?

Oh where, oh where, have my massive-gains gone? Oh where, oh where could they be? (See what I did there).

But on a serious note, I was eating tons of protein and not turning into this muscular monster that I thought I would become. I was seriously cleaning out the local supermarket and wrecking shop on calories and my body. Why wasn’t I seeing any increased gains?

More or Less Protein for Muscle Gain
Totally not me, but isn’t that sad?

MORE ISN’T ALWAYS BETTER

You read that right. Chow down all you want, but more protein isn’t always better. There are a lot of components that go into muscle and strength gains when it comes to diet and exercise. Macro-nutrients such as fats, carbohydrates and proteins are highly important. Micro-nutrients that come into the picture.

So unfortunately, it isn’t just as simple as eating more protein to get more muscle gains. In fact, someone who is eating way more protein than their body need could actually be doing more harm than good.

Here’s how:

Top 3 Issues of Excess Protein

One problem is weight gain. Your body can only use so much protein, so when you eat it in excess then your body obviously can’t use it all. For example: If a person eats 100 grams of protein, the average human body can only utilize 50 grams out of that 100. That means your body will store around 200 extra calories as fat. Doing this on a daily basis can cause a lot of problems in the future.

Also, eating too much protein can cause reduced function in both the liver and brain. When someone takes in protein, their body produces ammonia. Normally the liver makes ammonia harmless. However, eating too much protein over a period of time can cause the liver to become overworked.

Lastly, many foods containing large amounts of protein, like meat, have lots of cholesterol. This means hardened arteries, which can turn into heart attack and stroke. Don’t get freaked out, this doesn’t mean eating too much protein is going to be serious, however proteins containing large amounts of cholesterol can definitely put you at risk.

So What’s the Proper Amount?

Good question, there are a lot of different opinions when it comes to protein. To grow effectively, the proper amount of protein needs to be in the minimalistic range of 0.5-0.7 grams of protein per pound of body weight. Note, that’s just for the average male or female who is trying to maintain form.

If someone is performing some form of exercises on a regular basis, or is trying to lose fat/build muscle/become a Terminator (that’s me!), then the proper number is more around the 0.8-1 gram per pound of body weight. But again, that’s just a minimum number.

If you’re truly trying to push yourself, to put on significant muscle mass the proper amount is between 1-1.3 grams per pound of body weight. That seems like a lot, and that’s because it is. It’s high, but that’s what the body needs to grow at the rate that you’re forcing it to. Honestly, anything above 1.3 grams per body weight the body can’t truly process.

More or Less Protein for Muscle Gain
That’s a lot of protein in one picture.

IN CONCLUSION

Do we need more protein to grow more muscles? Yes.

Is eating an excess amount of protein on a daily basis going to ensure us growth? Not necessarily.

The truth is, this blog is written based on an observation on an average human body and how it should react when pushed to stress and growth. In reality everybody is different and finding the proper number for anyone should be part of their workout process. Find the number that works best for you and go with it, however anything in excess can cause issues, so be careful!

And what do we say will always increase success?

Do your research, get prepared, and get lifting!

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