Wednesday, 15 February 2012

Protein Intake: How much protein should I be getting??

So you are unsure about how much protein you should be getting in every day?

How much protein do I need

The daily recommended dosage for a normal person would be around 1.2g of protein per KG of body weight. But us as bodybuilders, power lifters and athletes are not 'normal'. With all the physical activity we do we start to break our muscles down, and the only way for us to 'rebuild' that muscle is by consuming more protein per day. We need more protein to maintain our nitrogen levels to ensure we stay anabolic (build muscle). If you want to build lean muscle and perform better you are going to have to get around 2.5 - 2.8g of protein per KG of body weight. For example a bodybuilder that weighs 80Kg needs between 200 and 224 grams of protein everyday.

How much protein should I have per meal?

A very important part of your daily protein intake is to ensure that they are evenly spread out through the day. Your body is not able to digest and use all 200 grams of protein in one sitting, and most of it will go to waste. Therefore you need to divide your daily protein between your 6 meals. For example if you aim to consume 200g of protein per day, you need to be getting 33g of protein per meal.

Don't forget your other macros though!!


  1. I think normal routine exercise is good for the weight and size of the body, be aware from obesity get a trainer for the strength training..

    Strength training for women

  2. If you are active less than 30 minutes, four days per week, putting forth less than 55 percent of your maximum effort, the University of Arizona College of Agriculture and Life Sciences recommends .36 grams of protein per pound of body weight. People at this activity level are considered sedentary or recreationally active. Their limited activity doesn't require much fuel, so they shouldn't consuming much protein.