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How much protein?


For anyone aiming to get lean, protein intake is the most important macronutrient for the body. Without sufficient protein, our muscles would be in a negative protein balance. This means protein breakdown would be elevated and muscle protein synthesis would not be increased to an extent that would be needed for significant gains in lean mass. The result of this is a phrase no gym fanatic wishes to come to terms with – muscle atrophy.
There is a host of literature to suggest that a protein intake of around 1.5-2g/kg body weight is an ideal amount of protein to increase muscle protein synthesis and subsequently increase the anabolic response (Tipton, and Wolfe, 2004). To put this into perspective an 80kg individual would need approximately 120-160g of good quality protein a day. This should come from a range of sources including the ones shown below:

– Lean poultry: chicken, turkey
– Pastured meat: pork, beef, lamb
– Wild fish: salmon, trout, mackerel, tuna
– Dairy products: eggs, milk, cheese
– Protein supplements: whey, casein, BCAAs