How Much Protein Do You Need Or "They Shall Call Me Jack The Butcher"

Sup kneegrows,

This is a pretty recurrent thread. If any of you guys happen to lift (which you may, but do you even?) you surely have come across this age old question before:

"Bro how much protein do I need?"

We all know protein is key. Yeah you heard that right you grass-loving hippie. If Nixon were still in office you'd be guilty of phaggotry and condemned to 25 steaks and a chicken wing.

In fact, if any of you apes studied Greek you should know that protein comes from a term from the aforementioned language, proteios, meaning primary. That adjective fits its noun pretty well, given protein helps in maintaining and building both muscle and the skeleton, catalyses metabolism reactions, transports shit throughout that pathetic excuse for a body you're trying to change, and above all, and the role we're interested in, it is necessary to GET JACKED.

We can agree now that it IS important, right?

This wolf knows where it's at. Then again, wolves are so badass they probably don't give a shit.

Ok, so now that we've put facts forward, does the average Joe need more? If by average Joe we understand somebody who does even lift, YEAH.

But how much is more? Many people (among whom I can count myself) fall short of their protein OPTIMAL intake. Some others, on the other hand, go way beyond that line. We'll see why neither is the best approach.

First of all, what does the body use protein for, besides structural reason? Mainly what we saw above, and also to provide a supply of energy through gluconeogenesis, that is, the synthesis of glucose from aminoaclike   Is this the best method, cost effectiveness? Hardly.

For structural (building mussels yo) reasons, let's see how much the body can process.

Some (Tarnopolski et al, Walberg et al) found that you could maintain positive nitrogenic balance with as little as 0.8g/kg. We have to say, though, that tested subjects were elite bodybuilders, with a very adapted metabolism already, meaning they break down much less protein in results to training (this has been backed up by many other scientists, like Rennie & Tipton, Moore et al, and Hartman, Phillips, Moore). 

Tarnopolski also found that after two weeks, no differences were shown when consuming 1.4g/kg or 2.4g/kg in total protein synthesis.
Phillips and Van Loon added two standard deviations and went as high as 1.8g/kg. However, in most instances the highest mean value taken from studies is 1.7g/kg. And that was seen in test subjects who were pretty likely to have better protein assimilation than normal people do, like elite athletes or bodybuilders.


So what do we have?

• 0.81g/lb or 1.7g/kg is a very sensible number to aim for. No, you don't train harder than the test subjects, and thus need more. If anything, you may need much less.

• AAS users have a much higher capacity to synthesise protein, and therefore should consume more. How much though...? Sadly, I haven't found any literature regarding this issue, but many people go for 3-3.5g/kg (and I think you're pushing it at 3.5-4) with excellent results.

• Should you take less? Unless on a tight budget (protein rich foods are usually the most expensive) you should try to aim for that. Whey protein can be found at very nice prices. Look out for deals and buy in bulk, it'll last for very long.

• Should you take more? Unless you don't keep track of your macros and you give two shits about being in a 1k kcal surplus, more protein will entail less carbs/fats, and thus worse power output.

• Should you eat always less than 30g because the body won't process more? Nope. Eat it all in once sitting if you will, although some research seem to point out that spreading your meals out helps raise your protein synthesis.
• Do you need to take that protein immediately after training? No. Read here why.

• Does that mean you're better off snacking on protein all day? Hardly. Some studies also show that the steadier the supply with little amounts of protein, the more it is oxidised instead of used for structural processes.

• I'm a vegetarian, wat do? Well, if you're a vegetarian, you can still have dairy products, and eggs. Literally you keep the best sources.

• I'm a vegan. Drinking milk makes sweet baby Jesus cry at night. Ok, you still have powders derived from pea, soy, or wheat protein. Keep in mind these will lack in certain aminoacids, so buying separately those would be good. In food sources, look for beans, lentils, chickpeas, tofu, etc.

Don't worry, little buddy, there's some hope for you too!

So summarising! 1.7g/kg is plenty. If you are really concerned about protein synthesis, trying to spread your intake in more meals could be good, but don't lose sleep over that if it interferes with your life. On the long term, since we don't live for this (unless I have drawn the attention of a professional bodybuilder, or any strength athlete), the best diet is that you can stick to for the longest time.

Peace,

J

Sources:

Walberg JL, Leidy MK, Sturgill DJ, Hinkle DE, Ritchey SJ, Sebolt DR. Macronutrient content of a hypoenergy diet affects nitrogen retention and muscle function in weight lifters.  Int J Sports Med. 1988 Aug;9(4):261-6

Tarnopolsky MA, MacDougall JD, Atkinson SA. Influence of protein intake and training status on nitrogen balance and lean body mass. J Appl Physiol. 1988 Jan;64(1):187-93.

Phillips SM, Van Loon LJ. Dietary protein for athletes: From requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38.

Hartman, J. W., Moore, D. R., & Phillips, S. M. (2006). Resistance training reduces whole-body protein turnover and improves net protein retention in untrained young males. Applied Physiology, Nutrition and Metabolism, 31, 557–564.