Protein is one of the BIGGEST factors when it comes to achieving your fitness goals, whether it is to build muscle, gain strength or lose fat without muscle loss.
A lot of health experts recommend to keep a high protein intake, this is VERY important to achieve your fitness goals.
However there is a lot of confusion going around about how much protein is considered a HIGH daily protein intake.
This post is here to clear up that confusion by using science based studies and advice from fitness experts, today we will be going over the amount of protein that you need based on your fitness goals!
We will be going over the amount of protein you need for 3 goals. Bulking (calorie surplus), Cutting (calorie deficit) and Body Recomposition (Lose Fat and Build Muscle).
By using this guide, you will be able to know how much protein you will need to reach your fitness goals quickly and efficiently.
Table of Contents
Ideal Protein Intake for Body Recomposition (Losing Fat and Building Muscle)
Conclusion + References
What Role Does Protein Play for your Fitness Goals?
When a lot of people think of nutrition for fitness, the first thing that comes to mind is either vegetables, or protein/protein dense foods.
There are many things that protein does for your body especially when it comes to reaching your nutritional goals.
That is why everyone who is striving for a fitness goal is eating much more protein than what is the daily minimum recommendation.
Protein helps you stay full, as well as take good care of your muscles by either preserving them during a weight loss cycle, or by enlarging the muscle during a weight gain cycle.
My Source
Jeff Nippard is a scienced based bodybuilder who has an extensive knowledge of the science of the body, especially on how it can be impacted by protein.
Jeff always uses studies to back what he is saying and is one of the most reliable fitness coaches/influencers out there. In this video he discusses the amount of protein that you need for each type of body transformation.
I am going to summarize the protein intake guide RIGHT HERE!
Ideal Protein Intake for Cutting (Calorie Deficit)
For cutting on a calorie deficit (weight/fat loss) you should be eating 0.8-1.2g (grams) of protein PER POUND of body weight that you weigh, eat this amount everyday.
The reason this number is so high is due to the high amounts of protein that your body will need in order to reduce muscle breakdown during a cutting phase.
This is so your body doesn't use the protein from your muscles as energy.
Ideal Protein Intake for Bulking (Calorie Surplus)
For bulking, the ideal amount of protein that you should be eating is 0.7-1g (grams) of protein PER POUND of body weight that your weigh, eat this amount everyday..
The reason this number is less than the number for cutting is because your body doesn't need as much protein because it is NOT in risk for muscle breakdown.
The excess calories make it so the body doesn't need the extra protein to preserve your muscles, making it so your body only requires the amount needed to build muscle.
Ideal Protein Intake for Body Recomposition
Body recomposition is the act of losing fat and building muscle at the same time, this process is recommended to people who are new to their fitness journey.
The reason that everybody isn't doing this process is because it is a VERY slow process and takes a lot of time, effort and consistency to see results. However it is SUPER effective to get closer to your dream body!
The ideal amount of protein that your should be eating for a body recomposition is 0.7-1g (grams) of protein PER POUND of body weight that you weigh, eat this amount everyday.
This process doesn't risk muscle breakdown as much as cutting which is why it has the same amount of protein needed as a bulk.
How YOU Can get a better Protein Intake!
A lot of people struggle to have a good protein intake, even me! In my native cuisine there isn't many foods that have a protein dense nutritional profile. But there are a few tips I can give you to help reach your protein goal!
Invest in protein supplements such as Protein Powders and Protein Bars
Progressively change your diet to make it have more protein (ex: choose meats that have a higher protein content than others)
Choose high protein foods that are easy to make that you can eat everyday, make this a routine (ex: have a 4 egg omelette everyday for breakfast)
Find food substitutes for the foods you usually eat, and sub them with higher protein versions
Invest into BCAA supplements which help boost protein synthesis in the muscles.
Other Factors for Reaching your Fitness Goals
Training: Make sure you train optimally, often and with intensity to ensure that you are doing enough in the gym.
Sleep: The amount of sleep that you get is VERY important as it is your main way of resting your body, sleep helps build muscle!
Nutrition: Keep a high protein diet as well as eat healthier overall, I recommend to find delicious recipes you can make online (you don't have to eat bland and disgusting foods to reach your goals!).
Consistency: Stick with your process and remain patient to see results. This is a lifestyle that you will have to maintain for a while in order to succeed.
To see these factors in more depth, check out our other blog posts!
Conclusion
Overall, your should be keeping a high protein diet regardless of the path you choose to reach your body goals!
Remember, becoming fit isn't a task, it's a lifestyle that you have to commit to. It will be hard but I promise it will be worth it in the end!
Thanks for reading!
Just a young man trying to bring fitness to the world!
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