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General Health & Fitness
Nutrition and Supplements
How much protein do you need to gain muscle?
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<blockquote data-quote="Nelson Vergel" data-source="post: 21313" data-attributes="member: 3"><p>What if you want to gain muscle?</p><p></p><p>Wilson & Wilson (2006) conducted an extensive review of the literature on protein intake and nitrogen balance. That review suggests that a protein intake beyond 25 percent of what is necessary to achieve a nitrogen balance of zero would have no effect on muscle gain. That would be 69 g/d for a person weighing 100 lbs (45 kg); 105 g/d for a person weighing 155 lbs (70 kg); and 136 g/d for someone weighing 200 lbs (91 kg). For the reasons explained above, these are also overestimations.</p><p></p><p></p><p>[ATTACH]1485[/ATTACH]</p><p></p><p>What if you go well beyond these numbers?</p><p></p><p>The excess protein will be used primarily as fuel; that is, it will be oxidized. In fact, a large proportion of all the protein consumed on a daily basis is used as fuel, and does not become muscle. This happens <a href="http://healthcorrelator.blogspot.com/2010/12/how-much-dietary-protein-can-you-store.html" target="_blank">even if you are a gifted bodybuilder that can add 1 lb of protein to muscle tissue per month</a>. So excess protein can make you gain body fat, but not by protein becoming body fat.</p><p></p><p><a href="http://healthcorrelator.blogspot.com/2015/01/the-figure-below-from-brooks-et-al.html" target="_blank">How much protein does one need to be in nitrogen balance?</a></p></blockquote><p></p>
[QUOTE="Nelson Vergel, post: 21313, member: 3"] What if you want to gain muscle? Wilson & Wilson (2006) conducted an extensive review of the literature on protein intake and nitrogen balance. That review suggests that a protein intake beyond 25 percent of what is necessary to achieve a nitrogen balance of zero would have no effect on muscle gain. That would be 69 g/d for a person weighing 100 lbs (45 kg); 105 g/d for a person weighing 155 lbs (70 kg); and 136 g/d for someone weighing 200 lbs (91 kg). For the reasons explained above, these are also overestimations. [ATTACH alt="protein intake.png"]1485[/ATTACH] What if you go well beyond these numbers? The excess protein will be used primarily as fuel; that is, it will be oxidized. In fact, a large proportion of all the protein consumed on a daily basis is used as fuel, and does not become muscle. This happens [URL='http://healthcorrelator.blogspot.com/2010/12/how-much-dietary-protein-can-you-store.html']even if you are a gifted bodybuilder that can add 1 lb of protein to muscle tissue per month[/URL]. So excess protein can make you gain body fat, but not by protein becoming body fat. [URL="http://healthcorrelator.blogspot.com/2015/01/the-figure-below-from-brooks-et-al.html"]How much protein does one need to be in nitrogen balance?[/URL] [/QUOTE]
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General Health & Fitness
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How much protein do you need to gain muscle?
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