Find out in this article how much protein a day you need to eat
Whether your goal is to gain muscle mass or lose fat, you need a good amount of protein.
You know it's essential, you probably even know the best foods to get it, but, do you know how much protein you need to ingest daily?
This is the question you should be able to answer, and depending on your goal, your protein intake may vary.
The article is aimed at healthy people looking to gain muscle mass, or lose fat, and focuses above all on gymnasts.
Let's start with fat loss.
Protein in Fat Loss
It's not just to gain muscle mass that you need protein, it's also essential for those who want to lose fat.
If you don't use enough protein, you run the risk of losing too much lean mass, and with that, results in the mirror they will be inferior, but not only.
The more muscle mass you have, the more calories therefore, fat burning progress will also be faster.
Also, it's important to recover from your workouts and keep your appetite under control.
If you're having trouble controlling appetite on your fat loss diet, take a look. in this article.
How much protein should you use when you want to lose fat?
When you want to lose fat, it makes sense that your protein intake is higher.
There are several reasons for this.
To cut calories, you need to reduce the amount of macronutrients you eat, so you start cutting down on carbohydrates and fats.
When you do this, and especially in more advanced stages, or more aggressive diets, the body starts to use more protein as an energy source, which can lead to significant muscle loss.
Furthermore, cardio is usually used at this stage, which means more training, and a greater need for recovery.
This study compared the differences between a fat loss diet with 1g protein per kilogram of body weight versus a diet with 2.3g protein/kg.
The conclusion was simple, the group that used more protein lost less lean mass.
Okay, how much protein do I use then?
A simple way to figure out how much protein to use is to go to the nearest scale and weigh yourself.
Take that number and multiply it by something between 2.3g and 2.8g.
This is the amount of protein you should use to lose fat and maintain your muscle mass.
Vasco weighs 80kg and is determined to lose fat, but he doesn't want to lose the muscle mass that gave him so much work.
He took out his cell phone and did a simple calculation to find out how much protein he should use in his food.
80 x 2.5 = 200
Therefore, Vasco, with his 80kg, decided to multiply by 2.5g of protein, which means that he will consume 200g of protein daily to get good results.
Note. It starts with a lower value, between 2.3g and 2.5g, and if necessary, increases to 2.8g.
Protein and muscle mass gain
If your goal is to gain muscle mass, you can reduce your protein intake compared to the fat loss phase.
Yes, you read well, you can reduce the protein.
But not too much.
This is because the body, as mentioned above, uses above all carbohydrates and fats as a source of energy.
To gain muscle mass, you need a high calorie diet, rich not only in protein, but also in these two macronutrients.
Since the body has an excess of calories, and enough carbohydrates and fats, it will depend little on protein for energy.
In other words, the protein you use will mostly be used for what you're interested in, gaining muscle mass.
How much protein should I use then?
Well, you can reduce it, but not too much.
The method doesn't change, so you need to know your body weight.
Once you know your weight, multiply by a value between 1.8g to 2.3g.
This means that you will consume between 1.8g and 2.3g of protein per kilo of body weight.
Tiago, unlike Vasco, wants to gain muscle mass, is not satisfied with his 70kg and wants more muscle.
Your account is as follows.
70 x 2.1 = 147
By using the value of 2.1g of protein, Tiago came to the conclusion that he will need 147g of protein to get good results.
Note. It starts with the lowest values, between 1.8g to 2.1g, and if necessary, increases to 2.3g.
Protein is undoubtedly critical to successfully achieving your goals, and knowing how much protein you need per day is essential for getting the best results.
As you may have noticed from the article, it's not too complicated to calculate your daily protein needs.
Weigh yourself and multiply your weight by a value appropriate to your goal.
These values are just general suggestions, which work in most cases, but they are not sacred numbers, and you may need to adapt them.
This does not mean that 10g per kg is a good idea and will bring you extra results.
Finally, don't forget that your diet is not just about protein, but also enough carbohydrates and fats.