When it comes to talking about protein, you hear it all: some say you need to eat more, while others say you need to eat less. So, what's the truth? Here's a simple and practical way to calculate your needs.
Why protein is essential
Protein is essential for building muscle tissue. It provides the essential amino acids your body needs to build and repair muscle. If your goal is to make progress at the gym, you can't afford to neglect it.
Protein alone is not enough
However, beware: eating only protein will not help you reach your goals. Your body also needs carbohydrates and fats to effectively use the protein you consume and convert it into muscle mass.
The balance between the three macronutrients is key.
How much protein should you aim for per day?
Here's the general rule to remember:
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0.8 to 1 gram of protein per pound of body weight, or
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1 gram of protein per pound of target weight (your goal weight)
A concrete example
You weigh 150 pounds and want to weigh 180? You can aim for about 180 grams of protein per day.
Yes, that may seem high. But here's the good news: an excess of protein will not necessarily harm you.
Key takeaways
- Protein is essential for building muscle
- Aim for between 0.8 and 1 g per pound of body weight (or target weight)
- Don't forget to include carbohydrates and fats in your diet
- To gain muscle mass, a high-protein, well-balanced diet remains the best approach
Félix Daigle, Shop Santé Ambassador
