We’ve been getting this question for years. From first timers to seasoned athletes, it feels like no one is really sure about how much protein they should be getting every day. Lately, it feels like every other question is “How much protein should you have a day?” First off, remember that consistently gaining size and strength is only possible if you consume the right amount of protein daily. It’s really that simple; if you don’t have enough protein every day, you won’t gain as much lean muscle as you’d like.
Before we dive into the actual numbers, let’s talk about goal setting. Now, most seasoned athletes will understand what we’re talking about. If you’re new here, don’t worry. This is all pretty basic stuff.
Goal setting is all about keeping yourself motivated. By setting goals, you’re able to not only keep track of your progress, but push yourself to achieve more every time you step into the gym. One of the main reasons that people give up on training is because they feel discouraged. They think that they aren’t progressing at all and feel that they’ll never really be able to achieve their goals.
This is a result of poor planning, not poor genetics! By setting realistic goals, you can get yourself one step closer to getting in shape and being healthy. To put it in simpler terms, it’s very difficult to hit a target that you can’t see. If you have no idea where you want to go, how will you know when you’ve arrived?
How to Really Lose Weight
This is where the value of planning really comes into play. If you plan to lose weight and diet for a while, your daily protein intake should be between .35 and 1.0 grams of protein per pound of bodyweight that you have (Note: if you’re dieting, check out our reviews of the most popular fat burners on the market; you might find something you like). The idea here is to slowly help your body lose weight while still supporting your lean muscle growth.
Advice for Hard Gainers
Now, if you’re on the opposite end of the spectrum, you need to take a different approach entirely. Your daily protein intake should be somewhere between 1.0 and 1.6 grams of protein per pound of bodyweight.
This will encourage you to eat more, which will help with developing a slight calorie surplus, something you’ll need if you intend to lift weights and gain weight. If you’re looking to maintain a physique, we’d recommend 1 gram of protein per pound of bodyweight.
“But How?” Obviously, consuming that much protein can be a bit demanding. After all, if you’re a 150 pound guy trying to gain muscle and weight, you suddenly have to eat 240 grams of protein a day. After we answer the question of “how much protein should you have a day?” the second question we get is “how am I supposed to get that much protein?”
Don’t Forget the Basics!
Honestly, it’s a lot easier than you think, especially with the supplements out today. Weight gainers, whey protein and protein bars (we’ve got reviews for all of them, by the way) will all help you achieve your goals. But before you get caught up supplement fever, don’t forget about your diet. Supplements are amazing tools to take your training to the next level, but if your diet and nutrition isn’t solid, the supplements can only help you so much. Eat plenty of quality food, supplement when you need to and train hard!
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