Ever thought to yourself ‘how much protein do I need?
And the answer is…
Let’s go through it
The first thing we need to find out is how much lean mass we have; muscle, ligaments, organs, bones, etc
We need only to take into account lean mass as these are the structures that need protein, body fat does not
How do you work out how much lean mass you have?
First, you would need to know your body fat percentage
There are a few ways to find this out
One option is skinfold testing, for which, you would need a qualified professional
Then there is bioelectrical impedance
Machines that passes a small amount of electrical current through your body,
The latter is the least accurate
From one of these, you will derive your body fat percentage. Again one will be more accurate than the other but it’s a good starting point
Knowing your body fat percentage we move onto the next part of the puzzle
Subtract your body fat percentage from 100 to get your lean mass percentage.
Here is an example:
100 – 25 percent body fat = 75 percent lean mass.
Divide your lean mass percent by 100 to calculate the decimal for your lean mass percent. Here is an example: 100 / 75 – .75
Multiply your lean mass decimal by your total body weight to calculate your lean mass weight. If you weigh 175 lbs, multiply 175 by .75 for 131.25 lbs. of lean mass
And there you have your lean mass
So how much protein do you need for that lean mass
Before we answer that we must ask ourselves what is the goal?!
Are you focusing on fat loss or building muscle and size?
We need different protein amounts in each phase
Here is where most people get it wrong; when in a fat loss phase you actually need more protein! And when in a building size/muscle phase, less
The reason being as you get leaner and leaner during fat loss muscle breakdown is an issue
So we want to guard against it! More protein will help not only keep and repair muscle but aid satiety
which during weight loss is always helpful!
When we are building size and in a calorie surplus there will be more insulin in our system
Which is the anti-muscle breakdown hormone, and we get to have more calories from carbs and fats…
which are our energy macronutrients!
This is good because we are more fuelled for our workouts and are in a position to achieve more weight lifted
In a fat loss phase, you are looking for around 2.5g of protein per kg of lean mass
In a weight gain phase, you are looking for 1.5g of protein per kg of lean body mass
Then to really optimize muscle growth, you would want to split this total over several servings in the day