“How many grams of protein do I need?”
“I’ve read online that its .8 grams of protein per kg of body weight…”
“Someone told me that I should eat my target body weight in grams of protein??”
I apologize… but no.
Let’s ask ourselves what protein does for the body.
It is the building block of calorie-costing tissue. We have daily protein requirements, and yet we cannot store protein as human beings. Unlike fat, muscle, bones, skin, etc all cost calories. If you get sick, physically damaged, or are overly active — your protein requirements go up. As you get older, your protein requirements go up, yet the active aging special population group is the lowest protein consumers in the world.
The theory that your target body weight, your actual body weight, or anything else that is based on the entire body is off base. For one, simple, reason. Fat has nothing to do with it. Your body is already accustomed to carrying around the amount of fat you have, so the metabolic effect (like rucking) is nil. Fat stores energy, it does not cost and has little effect other than hormonally on the metabolism, direct cost speaking that is. The reason I bring this up is:
Client A is a 300 lbs 37-year-old male with a lean body weight of 175
Client B is a 200 lbs 37-year-old male with a lean body weight of 175
Clients A and B both are clones of the same lifestyle, the same everything, and they have about the same metabolism. Yet Client A’s target body weight is to lose 50 lbs. 250 grams of protein is outrageously too much. Client B’s target body weight is 225, still too much. Both of their Protein requirements depending on the level of work they have done that day, and if they are currently in an anabolic state (tissue creating) would be 1.0 : 0.8 x their Lean body weight. So an average of 157.5 gP/d. This would equate to 50ish grams of protein per meal. That is much more attainable than stuffing your face with cottage cheese every time you sit down to make sure you’re eating 250 grams a day.
Neaoglucogenisis is the process of turning protein into glucose.
Since we cannot store protein, anything left over is turned into glucose. On the flip side, if we do not have enough energy to convert protein into muscle, part of your intake would be converted, and your daily tracking would be off without you knowing. (eat your carbs foo).
If you don’t believe me, try this out.
To gain muscle, eat `1.0 gP/d and fluctuate your carbohydrates (complex carbs preferably) to equate and prepare the amount of energy you will need for the day. If you’re working out, try 200grams of Carbohydrates. If that’s too much, lower it, if it’s too little, add. The days after trail down by 50 (200, 150, 100) until you have reached the end of your muscle building, and then work out again with another 200grams of carbs. (200 is based on a 225 lbs male adult, adjust by feel, math is great but listening to your body is better).
I hope you have enjoyed this post, and possibly have learned something. Let me know!