Whether you want to lose weight or build muscle, protein is the most important macronutrient that needs to be included in your diet. Protein has many functions in the body, but for those aiming to get in shape, the most relevant is that protein is responsible for building and repairing muscles. So as long as protein is taken alongside a reasonable exercise plan, it helps create shapely muscles and a toned body. However with so much information available these days, it’s hard to find out how much protein is sufficient for someone who wants to lose weight, build muscle, participate in sport or just wants to know. This article will reveal the most well researched suggested protein intakes for men.
Protein Intake Depends on Your Goals
There is no set rule for how much protein you need to take because everyone is different. It can depend on how much you exercise, how much you weight, your height, your digestive system, your metabolic health and your overall health. However there are some general rules we can follow:
The average male who works in an office and exercises 1-2 times per week should consume around 0.4 grams of protein per pound of body weight per day. So a 180 pound male would need to eat around 72 grams of protein a day. (If you eat 3 meals a day, that means 21 grams of protein in each meal)
Male Trying to Gain Muscle
For men trying to put on muscle, try to consume at least 0.8 – 1.0 grams of protein per pound of body weight. So a 180 pound male would need to eat a minimum of 144 grams of protein throughout the whole day to gain muscle.
Male Trying to Lose Weight
Those who want to lose weight might actually eat more protein than the rest, because they are substituting carbs for protein. I.e they will eat more protein than carbs to try to reduce their body fat. These males should eat around 1.1 – 1.2 grams of protein per pound of body weight per day. But don’t eat this much unless you are training intensely and eating healthy on your mission to try to lose fat, otherwise the excess protein will just turn into fat.
Athletes who exercise intensely for a sport should eat around 0.6 grams of protein per pound of body weight per day. This would mainly include endurance athletes or team sport athletes.
Is There Such a Thing as Too Much Protein?
Of course there is such a thing as too much protein. Just like everything in life needs to be in moderation, so does your protein intake. If you overeat on the protein it will turn into fat because the energy from the food isn’t being used. So your protein intake needs to be relevant to your weight and exercise routine.
All in all there may be health risks that can be brought about from eating too much protein, however as long as you stick to the recommended protein intake for your goal then you should be reaping the awesome benefits of protein.