Every supplement website or bodybuilding magazines recommend the dosage of 1gm/lb of protein for building muscles.Why do they do that??The answer is simple.They want you to buy more whey protein powder or their meal services which obviously includes meat based protein sources.They make money and you spend money.Welcome to Economics 101.The reality is you need to eat less protein.More protein does not mean more muscles.Heavy weightlifting with medium amount of protein and sufficient amount of carbohydrates and fats during bulking period will help you build muscles.I have provided the following studies as a proof that you don’t need high amount of protein to build muscles.
According to This study
“A suggested recommended intake for S was 0.89 g.kg-1.day-1 and for SA was 1.76 g.kg-1.day-1. For SA, the LP diet did not provide adequate protein and resulted in an accommodated state (decreased WBPS vs. MP and HP), and the MP diet resulted in a state of adaptation [increase in WBPS (vs. LP) and no change in leucine oxidation (vs. LP)]. The HP diet did not result in increased WBPS compared with the MP diet, but leucine oxidation did increase significantly, indicating a nutrient overload. For S the LP diet provided adequate protein, and increasing protein intake did not increase WBPS. On the HP diet leucine oxidation increased for S.”
In short the above study recommends 1.76 gm/kg of protein.
This Study tells us
” Even joint position stands from policy-setting groups state that “protein recommendations for endurance athletes are 1.2 to 1.4 g/kg body weight per day, whereas those for resistance and strength-trained athletes may be as high as 1.6 to 1.7 g/kg body weight per day” (1, p. 1544). The divide between those setting dietary protein requirements and those who might be making practical recommendations for athletes appears substantial, but ultimately, most athletes indicate that they consume protein at levels beyond even the highest recommendations.”
In short the above study recommends 1.7gm/kg of protein.
Let’s come to the touted positive nitrogen balance theory propogated by the industry.This Study
“Our results suggest that a protein intake of 1.2 g/kg or 10% of total energy intake is needed to achieve a positive nitrogen balance. This is not a concern for most endurance athletes who routinely consume protein at or above this level.”
In short you can maintain positive nitrogen balance with medium intake of protein which is 1.2gm/kg to 1.7gm/kg.
Last Study which I include for my article states this
“The recommended intake (requirement + 2 SD) was 1.6-1.7 g.kg-1.day-1. However, strength (voluntary and electrically evoked) and muscle mass [density, creatinine excretion, muscle area (computer axial tomography scan), and biceps N content] gains were not different between diet treatments. These data indicate that, during the early stages of intensive bodybuilding training, PRO needs are approximately 100% greater than current recommendations but that PROIN increases from 1.35 to 2.62 g.kg-1.day-1 do not enhance muscle mass/strength gains,”
Again in short recommended protein is 1.7gm/kg and more protein does not mean more muscles.
Since I you will save a lot of money and calories from not eating protein,I would suggest you to divert that money and calories towards eating lots of fruits and vegetables to get micronutrients in your diet.
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