How much protein does a bodybuilder eat?
If you’ve ever wondered how much protein a bodybuilder eats, it’s enough to make your biceps bulge just thinking about it. Most people have heard of phrases like “protein shakes” or “meal prep,” but what does this look like in practice?
Quick Overview
Before we dive into the nitty-gritty details, let’s start with some fast facts:
- A bodybuilder typically needs between 1.6 and 2.2 grams of protein per kilogram (or 0.73 to 1 gram per pound) of their bodyweight each day.
- Bodybuilders usually consume around 5 – 7 meals per day.
- Most meals include at least 20 grams of protein.
Now that we’ve got those basics down, let’s go deeper and learn what goes into constructing an impressive physique.
The Importance of Protein for Building Muscle Mass
It’s common knowledge among the fitness community that consuming enough dietary protein is essential for building muscle mass — after all, protein is basically the building blocks your muscles are made up from! In fact, according to research studies published in International Journal Of Sport Nutrition And Exercise Metabolism : Your daily caloric intake should be divided as follows:
Carbs — up to 50%
Fats — up to 35%
Proteins — minimum15%
But how much do you need when ‘bulking’, which refers specifically to attempting to increase muscle size by eating more calories than needed so your energy stores reside mainly in excess fat cells? This can get tricky because everyone has different goals and metabolisms; however, most realistically lose at most two pounds per week during these times.
As such,it makes sense that trying out various calorie configurations until anything extra gets turned primarily into lean tissue instead would offer the best chance for success since excessive carbohydrate and fat storage is never a good look.
The Daily Protein Intake of Bodybuilders
When thinking about the amount of protein consumption that goes into building an perfectly sculpted muscles, it’s usually referred to in two different ways: recommended daily intake (RDI) and percentage of total caloric intake.
For muscle growth and repair,RDI averages at 0.8 grams per kilogram or around 56 grams for men and 46 grams for women who are not physically active howeverIn physique building, more precise calculations are necessary to reach one’s greatest potential. A professional bodybuilder can easily consume anywhere from 1 gram to up to 2g depending on activity level: while they maintain their already large physiques vs when bulking up with extra calories.
Here’s an example calculation:
- Let’s say Joe Schmo weighs 185 pounds which would be approximately equivalent to roughly ~84kgs
-
To calculate his RDI protein requirements in kilograms, we would use the formula:
Body weight (kg) x .08 = ___ g RDI
- For Joe that equates to:
(84 kg) x (0.8 g) = ~67g RDI
- For Joe that equates to:
However as he wishes now has desires beyond mere accidental strength like merely trying out various calorie configurations until anything extra gets turned primarily into lean tissue instead offers the best chance for success since excessive carbohydrate and fat storage is never a good look at gym locker rooms.
He could maximise results by seting himself either bare minimumor slightly higher competitive target rangeCranking things higher above what your body requires wins you no points, all while costing you potentially thousands on groceries every year.Wait! We almost completely overlooked something important —what kind of protein should be consumed?
Types Of Proteins And How They Help Buid Mass
Not all proteins are created equal–there’s complete, incomplete, and complementary.
Complete Proteins
They are usually from animal sources, such as meat,poultry,eggs or dairy; these proteins boast the full spectrum of amino acids your body requires for ideal growth.
Incomplete Proteins:
These are found in plant-based protein products like vegetables and legumes.Without combining multiple varieties, selective atrophy may occur.
Of course you probably know that whey protein is a go-to supplement among strongmen,but professional competitors actually rely on many different kinds to create their bulking diets.Protein powders only offer convenience instead of solid eating choices. Most commonly used protein supplements include:
- Whey Isolate
- Casein Protein Powder
- BCAAs (Branch chain amino acids)
Each athlete has unique personal preferences when it comes proteins,Therefore flexible planning is key here.
The Role of Meal Timing
The phrase “eat big to get big” rings truer in regard to physique building than most other activities areas. After all this discipline can require consuming up to 4000 calories per day! Equally important besides huge daily calorie intake numbers though is being surewhen those meals happen .Bodybuilders usually aimfor around 6-7 meals each spaced about 2-4 hours apart so energy levels remain stable throughout strenuous training sessions.There’s no one-size-fits-all protocol surrounding which exact mealtime slots work best, some people might prefer an extra breakfast session or dinner session depending on schedules.Creativity plays pivotal role again!
FUN FACT: Eating high-protein foods makes muscle-building workouts feel more effective thanks in part to the biochemical nutrients your system releases during digestion/myoglobin formation
Examples of Daily Meal Breakdowns
To put this into better context ,here’s an example graph showing how someone who weighs say around ~90kg would break down six average daily meals (excluding snacks):
| Meal | Calories | Fat (g) | Protein (g) | Carbs (g) |
|---|---|---|---|---|
| 1 | 700 | 7 | 35 | 105 |
| 2 | 400 | 7 | 30 80 | |
| 3 | ||||
| 4 #️⃣ | —————————————\ 🔸First part of Three eggs, a cup of oatmeal, 1000 calories  |
|||
| ▪️Part two — Two slices of whole-grain toast with three egg whites brushed by soy spread. | 350 | |||
| 5#️⃣ 👨🌾Grilled Chicken Breast With Kale Salad ✅One chicken breast coated in spices plus mixed raw salad dressed w balsamic vinegar! Woot! 🥗from Fridge. | ||||
| Calories: ~710 — Protein: ~55 g | ||||
| Cabbage, Carrots & lettuce = 10 g | ||||
| Tomato = around 15-20 cal depending on size/thickness | ||||
| Dressing is low insugar/rest hi fat Very little separate carbs other than some fresh veggies ! |
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In Conclusion…
There you have it folks — a comprehensive breakdown of how much protein bodybuilders consume each day. Clearly,it’s not just about chomping down shakes and supplements all day long until your stomach cramps up— meal planning,quality choices and timing play huge role as well.Tryout different things to find what works best for your schedule,diet and physique best. Keep it simple,don’t overthink and feel free to switch up the ingredients in your meals with every grocery run!