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How Much Protein Should You Be Consuming?

Whether you are a weekend warrior or training like a beast, knowing how much protein to consume must become basic knowledge. After all, protein is the building block of all muscle.

When you push through a tough workout, your muscles are constantly challenged, and their fibers begin to break down and sustain damage. The process of repairing and rebuilding those fibers, called muscle protein synthesis, uses amino acids from protein to encourage healthy recovery and muscular growth.

So if you are trying to get fit or gain muscle, then you are going to need to feed your muscles enough protein so that they can repair and build. There is a lot of confusing information online about how much is enough, that’s why I have decided to put together my recommendations and share them with you:

Everyone requires a different amount of protein depending on your gender, height, weight, intensity of training and training regime. Here is how much protein I recommend:

Females wanting to gain muscle
Women who want to gain weight or muscle should consume 1.5g of protein per kilo of body weight per day.

Females wanting to lose weight
Women who want to lose weight should increase their protein intake and slightly decrease their carbohydrate intake. Therfore consuming around 1g of protein per kilo of body weight per day.

Average female
If you train intermittently and lead a fairly sedentary lifestyle but you want to maintain your weight, then you should aim to consume 0.8g of protein per kilo of body weight per day.

Males wanting to gain muscle
Men who want to gain muscle or weight, should consume 2g of protein per kilo of body weight per day.

Males wanting to lose weight
Men who want to lose weight should consume around 1.5g of protein per kilo of body weight per day.

Average male
If you train intermittently and lead a fairly sedentary lifestyle but you want to maintain your weight, then you should aim to consume 1g of protein per kilo of body weight per day.

Example calculation for female wanting to gain muscle: 60kg X 1.5g = 90g of protein per day

You should divide your daily protein intake between your meals. The bulk of the protein you consume should be from your protein powder and then from dinner and lunch. The rest of the protein should be divided over breakfast and snacks.

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At Dynamic we recommend Peak Nutritionals WPI because it doesn’t contain unnatural or unnecessary ingredients – just protein in a formula that blends well and tastes great.

Need to invest in some protein powder to boost your daily intake? then click here for some recommendations.

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