How much protein does a beginner bodybuilder need?

Are you just starting out in the muscle-building game? Are you looking to get jacked and swole but unsure of how much protein your body actually needs? Fear not, my friend, for I have got all the tips and tricks to help you figure out just how much protein to chow down on.

What is protein, anyway?

Before we get into the nitty-gritty details of how much protein you need as a beginner bodybuilder, let’s first establish what this magical substance even is. Simply put, protein is an essential nutrient that your body uses to build and repair tissues like muscles, skin, hair and nails.

Protein can be found in a wide range of foods like meat (beef or chicken), fish (salmon or tuna) eggs , milk , cheese…you name it!

The key thing about protein though is that it contains amino acids which are truly excellent when trying to build muscles – specifically branched-chain amino acids (BCAAs) such as leucine which have been shown to trigger muscle growth. So if these terms seem foreign: Leucine = Good; BCAAs= Excellent!

Basically without enough good quality sources of dietary proteins our bodies fail short at efficiently growing its’ muscles-which could leave your bicep game weak AF

So now unto the big question

How much does one actually need?

Great Question!!
Research suggests that individuals who want GAAINZ require more than those who don’t incessantly crave mass-acquiring new wardrobe pieces because their clothes don’t fit anymore. As per recent studies from ‘The American College Of Sports Medicine'(ACSM) folks aspiring to add size will require no less than 1.6 grams of Protein/Kg/day whilst those indulging strictly so they could flex more would only require no lesser than 0.8 grams of Protein/Kg/day – which isn’t too shabby if building gains is your main goal.

How does this amount actually look and feel like in real life?

Just because it looks great within the manuscripts backed by research doesn’t exactly imply that you can just proceed to consume endless amounts of protein without a sense of what a gram looks like nor pacing yourself with how many meals/snacks consist of proteins to get all necessary requirements in?

A perfect place to start will be by calculating weight times 24 hours afterwhich dividing answer gotten by 1.6 or 0.8gives an estimate on much servings may be needed daily

Lets for example use John, a beginner bodybuilder at 156 lbs (60kgs) as our imagined case study;

For improved mass considerations , He’ll require.
(1.6 x 60) = 96grams Protein /day
Divide this value by Marie’s daily consumables
E.g:
4 eggs: ~28 grams worth
2 medium chicken breasts:~50-55 grams worth

This shows thatJohn could opt for foods having more dense sources available ++ combining different type of meals and snacks throughout his day –like nuts along with Greek yogurt, assuming he’s not vegan

However If John doesn’t want to bother with massive servings as shown above then perhaps eating Alternatives (Protein powders)or even supplements may seem welcomed

Let’s say though your diet restrictions don’t allow using ‘the meat from land animals’ imagine choosing Veganism but still addicted strongly into growing muscles.There are also plant-based alternatives such soy ,tofu (these have decent levels per serving however one would most likely need higher quantities.) There are also vegan protein blends available.

Regardless whether its max5 star rated resort-worthy steak toppings every night or plain unsweetened greek yoghurt blended smoothies these alternatives which comprise the protein component could without a doubt assist in helping hit necessary protein levels needed for improved muscle development.

How frequently though will you need to consume this ideal amount?

The truth is that You may not particularly agree with how often each serving should be consumed but ACSM states’ 3-4 hours intervals between servings and post workout’; This methodology is based on research on increased rates of muscle synthesis through elevated amino acid blood-levels after consumption.
For instance assuming aforementioned John going for maximum build, he does 2 morning meals at say roughly(25grams each) paired with a meal or snack within both lifting sessions (once every day). If you couldn’t stomach constantly consuming those large amounts then indulging heavy once per week –so long as calculated daily value are still being met-would make all the difference.
With that being said, timing isn’t a magical factor which would have drastic effects on performance – achieving healthy protein levels ain’t shabby whether it’s breakfast ,post singing karaoke duet with Britney Spears
or following gym activities.

Tips For Consumming More Protein

Switch to High-Protein Breakfast Foods

Kicking your day off by incorporating ample amounts of proteins raises your chances of obtaining required goal along the way. Incorporating high-protein foods like nuts/ seeds, Eggs , Greek yogurt/ cottage cheese/beans e.t.c., first thing in morning means more time throughout the day to stock up other sources if unable

Know what one actual serving size looks like

Let’s keep it real; over-serving oneself has been known atleast twice in everyone’s lifetime. To go around processing mishaps,it’s wise getting used familiarizing ourselves with what an average serving connotes .Serving sizes could easily surpass recommended portions suggested leading one away from realistic goals set.Prepping ahead helps too!!!

Stick mostly into REAL whole food sources and not just supplements

As fantastic as powders and bars can seem however sticking to real whole food sources should be encouraged more frequently these.

Meal-prep or Pre-pack snacks when on the go.

Chances are you could lose track what (and how much) you’re consuming especially when constantly on the move between all life’s errands – meal prepping ahead of time and carrying around with you consistently being aware of available snacking options, would guarantee meeting adequate requirements optimized for muscle building ambitions!

So do You require this Much Protein at all Times?

It is dependent primarily firstly on your goals,preferences and workout routines. Secondly, chances are most beginner Bodybuilders have little clue how to start incorporating efficient amounts leading to faster results so may find it challenging . Ultimately a well designed diet full of variety will definitely assist in reaching set out targets while making stops also memorable!

In conclusion – if taking Nutrition seriously ,incorporating optimal levels of protein throughout one’s day is an excellent way optimize bodybuilding efficacy whilst ensuring utmost progression even after many months!

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