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eazy · #1 (**permalink**) 05-17-2014, 04:16 AM

The protein conundrum—do you really need 2 grams per pound of bodyweight?

Protein, protein, protein…it seems to pervade bodybuilding subculture that the more protein you eat, the better. But how much is really needed? Many methods/programs, like*DoggCrapp (DC) training, preach that upwards of 2 grams per pound of lean bodyweight is best. Yet, there is little research that suggests you can benefit such amounts of protein.

In fact, an evaluation of the protein needs of strength-trained athletes actually suggests that a more modest amount (around .9-1.25g protein/lb of lean body mass) is plenty for optimal total 24-hour protein synthesis and nitrogen balance. [7]

The key to consider in this instance is that many bodybuilders and athletes are on performance-enhancing drugs, which can in fact promote nitrogen retention and therefore more protein will be better for those individuals. However, it is imperative that people who don’t use PEDs don’t assume that they need those large amounts of protein as well, because they just won’t benefit from it the same way.

The bottom line

If you are an avid gym rat that doesn’t use anabolic steroids or other PEDs that promote nitrogen retention, there is little reason to take in 2 grams of protein per pound of bodyweight (unless you want acrid-smelling, gaseous effusions coming out your backside, AKA “protein farts”). As noted above, research suggests that a more efficient dose is around .9-1.25g per pound of lean body mass.

For individuals who are using steroids and other PEDs, more protein is in fact likely to confer added benefit, so the 2-gram per pound of lean body mass recommendation is legitimate in this case (but this isn’t to say there is no maximum).

The best way to approach your diet is to make sure you’re taking in nominal amounts of protein, along with enough carbohydrates and fats to reach your daily calorie quota.