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How Much Protein One Should Intake For Bodybuilding?
Question: How much protein should be consumed per day ? I want to built a muscular and attractive physique. Popular body building books suggests around 0.8 grams of protein per pound of body weight for weight loss phase. my body weight is 190 pounds Should is consume 150 gms protein daily ? Is is harmful in any way to kindne
Brief Answer:
The recommended dietary allowance is 0.8 grams/Kg lean body weight.
Detailed Answer:
Dear xxxxxxxxxxx, Hi
Thanks for posting your query on HCM.
I can understand your concern.
The recommended dietary allowance of protein is 0.8 grams/ Kg (2.2 Pounds) lean body weight.
Assuming your height to be 5 feet & 7 inches and you have a sedentary job and intend to build a muscular body along with loosing fat (weight loss) phase, you may take up to 150-160 grams of protein per day.
A high-protein diet may worsen kidney function in people with kidney disease because your body may have trouble eliminating all the waste products of protein metabolism.
If you want to follow a high-protein diet, choose your protein wisely.
Good choices include lean meat, fish, skinless poultry (if you are a non-vegan), soy protein,pulses, beans, nuts, & low-fat dairy products.
Some high-protein foods such as red meat & full-fat dairy products (like ghee) may increase your risk of heart disease hence should be avoided.
Some high-protein foods restrict carbohydrate intake so much that they can result in nutritional deficiencies or insufficient fiber, which can cause problems such as bad breath, headache and constipation.
Hope the suggestions given above could be useful.
Best wishes.
The recommended dietary allowance is 0.8 grams/Kg lean body weight.
Detailed Answer:
Dear xxxxxxxxxxx, Hi
Thanks for posting your query on HCM.
I can understand your concern.
The recommended dietary allowance of protein is 0.8 grams/ Kg (2.2 Pounds) lean body weight.
Assuming your height to be 5 feet & 7 inches and you have a sedentary job and intend to build a muscular body along with loosing fat (weight loss) phase, you may take up to 150-160 grams of protein per day.
A high-protein diet may worsen kidney function in people with kidney disease because your body may have trouble eliminating all the waste products of protein metabolism.
If you want to follow a high-protein diet, choose your protein wisely.
Good choices include lean meat, fish, skinless poultry (if you are a non-vegan), soy protein,pulses, beans, nuts, & low-fat dairy products.
Some high-protein foods such as red meat & full-fat dairy products (like ghee) may increase your risk of heart disease hence should be avoided.
Some high-protein foods restrict carbohydrate intake so much that they can result in nutritional deficiencies or insufficient fiber, which can cause problems such as bad breath, headache and constipation.
Hope the suggestions given above could be useful.
Best wishes.
Above answer was peer-reviewed by :
Dr. Vaishalee Punj
Thanks for the detailed answer.
I am perfectly healthy and don't have any medical condition.
My height is 5 feet 10 inches and weight is 87 Kgs. you said 0.8 grams/Kg body weight. thus if I multiply 0.8 by 87 it comes around 69.6 gms protein only.
should I multiply 0.8 to weight in pounds ?
I am a vegetarian. should I consider a whey protein supplement to cover up my protein requirements as vegetarian sources don't have much protein ?
I am perfectly healthy and don't have any medical condition.
My height is 5 feet 10 inches and weight is 87 Kgs. you said 0.8 grams/Kg body weight. thus if I multiply 0.8 by 87 it comes around 69.6 gms protein only.
should I multiply 0.8 to weight in pounds ?
I am a vegetarian. should I consider a whey protein supplement to cover up my protein requirements as vegetarian sources don't have much protein ?
Brief Answer:
The protein requirement for building body muscles is more
Detailed Answer:
Dear xxxxxxxxx, Hi
Thanks for your reply.
Based on your body weight (87 Kgs) and the height (5' 10") & since you need to build your body muscles along with loosing fat (weight loss phase), the calculated daily requirement of proteins comes to around 150-160 grams/day.
Whey protein is considered a complete protein and contains all 9 essential amino acids and is low in lactose content. It can be used as supplementation, alongside resistance exercise, to help improve muscle protein synthesis and promote the growth of lean tissue mass.
Hope this answers your query.
Best wishes.
The protein requirement for building body muscles is more
Detailed Answer:
Dear xxxxxxxxx, Hi
Thanks for your reply.
Based on your body weight (87 Kgs) and the height (5' 10") & since you need to build your body muscles along with loosing fat (weight loss phase), the calculated daily requirement of proteins comes to around 150-160 grams/day.
Whey protein is considered a complete protein and contains all 9 essential amino acids and is low in lactose content. It can be used as supplementation, alongside resistance exercise, to help improve muscle protein synthesis and promote the growth of lean tissue mass.
Hope this answers your query.
Best wishes.
Note: For further queries, consult a joint and bone specialist, an Orthopaedic surgeon. Book a Call now.
Above answer was peer-reviewed by :
Dr. Raju A.T
Answered by
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