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from EFFECTS OF PROTEIN AND AMINO-ACID SUPPLEMENTATION ON ATHLETIC PERFORMANCE
A considerable amount of research has evaluated dietary protein needs of athletes. Although there is some debate, most studies indicate that in order to maintain protein balance during intense resistance and/or endurance training, athletes should ingest approximately 1.3 to 1.8 g protein per kg body mass per day (Butterfield, 1991; Lemon, 1998; Kreider et al., 1993; Kreider, 1999)
Okay so the experts say 1.3 - 1.8 g protein per KILOGRAM of body weight.
One of these experts, PW Lemon,1988 (who is an often cited expert on protein intake on bodybuilding.com) recomends 1.6 to 1.8 g of protein per KILOGRAM of body weight
bodybuilding.com has a variety of protein calculators for you to work out how much you need. They say they base their calculators on experts such as PW Lemon, 1998.
But heres the thing,
I am 74 kgs and according to this calculator http://www.bodybuilding.com/fun/calpro.htm (which cites lemon as its source).It says I need to consume 294 gms of protein daily to build muscle!!
But in reality, according to the expert, Lemon, the amount is around 126gms
per day.
This is blatantly incorrect and you will end up consuming ridiculous amounts of protein and have bad gas all day! But of course bodybuilding.com is a huge seller of protein powders.
Another thing, you want to save money and still consume more protein?
buy some skim milk powder and add it to skim/low fat milk!
You get a high protein and nutrient drink with low fat for a much lower cost than protein powders!
I cant buy skim milk powder here so I use a LITTLE (no more than half a scoop) of whey protein occasionally so I can meet my protein needs.
For more info:
So there you have it
A considerable amount of research has evaluated dietary protein needs of athletes. Although there is some debate, most studies indicate that in order to maintain protein balance during intense resistance and/or endurance training, athletes should ingest approximately 1.3 to 1.8 g protein per kg body mass per day (Butterfield, 1991; Lemon, 1998; Kreider et al., 1993; Kreider, 1999)
Okay so the experts say 1.3 - 1.8 g protein per KILOGRAM of body weight.
One of these experts, PW Lemon,1988 (who is an often cited expert on protein intake on bodybuilding.com) recomends 1.6 to 1.8 g of protein per KILOGRAM of body weight
bodybuilding.com has a variety of protein calculators for you to work out how much you need. They say they base their calculators on experts such as PW Lemon, 1998.
But heres the thing,
I am 74 kgs and according to this calculator http://www.bodybuilding.com/fun/calpro.htm (which cites lemon as its source).It says I need to consume 294 gms of protein daily to build muscle!!
But in reality, according to the expert, Lemon, the amount is around 126gms
per day.
This is blatantly incorrect and you will end up consuming ridiculous amounts of protein and have bad gas all day! But of course bodybuilding.com is a huge seller of protein powders.
Another thing, you want to save money and still consume more protein?
buy some skim milk powder and add it to skim/low fat milk!
You get a high protein and nutrient drink with low fat for a much lower cost than protein powders!
I cant buy skim milk powder here so I use a LITTLE (no more than half a scoop) of whey protein occasionally so I can meet my protein needs.
For more info:
So there you have it
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