Do you need a lot of protein to build muscle mass?

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alex_jones
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Do you need a lot of protein to build muscle mass?

#1 Postby alex_jones » Thu Jul 22, 2010 5:01 am

I know that human muscle is 75% water so it means the rest is 25% protein? So for 100 g of muscle gain you need 25 g of protein, but in a single day you will build less than 100 g so you need even less. Am I correct in my calculations?

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Dallas
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Re: Do you need a lot of protein to build muscle mass?

#2 Postby Dallas » Thu Jul 22, 2010 9:31 am

I don't know the math, but I know that Avi Lehyani diet is as follows:

Carbs 65%
Protein 20%
Fats 15%

So you are very close.

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Re: Do you need a lot of protein to build muscle mass?

#3 Postby Ducati » Thu Jul 22, 2010 9:43 am

How much do you weigh? What is your activity level?

Your body constantly repairs and replaces muscle tissue, so to maintain muscle, you have to use it, and have enough protein to maintain it. I found I could easily maintain muscle mass on 6% protein a day eating only raw fruits and vegetables. 6% was about the lowest I ever saw and I think it would be difficult to eat less than 6% if you consume even a small variety of of foods. I weigh around 170lbs and on 2500 Calories a day, this comes out to 150 Calories, or about 38g of protein. When I work out hard, I up it to 15%-20% of my calories, which is 150g at 20% because I up my calories to around 3,000 when I want to gain mass.

You have play around and see what works best for you.
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Paige
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Re: Do you need a lot of protein to build muscle mass?

#4 Postby Paige » Thu Jul 22, 2010 8:36 pm

I always thought that you needed alot of protein but I have more muscle on my body now then I ever did as a meat eater. You can get adequate amounts of protein from veggies, whole grains, fruits, seeds/nuts. The key is to train hard. If you challenge your muscles they will grow. It is that simple.

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Re: Do you need a lot of protein to build muscle mass?

#5 Postby Marcina » Fri Jul 23, 2010 1:47 am

Eat more food period.

Of course, I focus mainly on protein for muscle gains. My muscles definitely grow faster when I feed them enough protein and carbs. I take creatine too, and do mostly compound movements.
I aim for at least 1g/pound of bodyweight.

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Paige
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Re: Do you need a lot of protein to build muscle mass?

#6 Postby Paige » Mon Aug 09, 2010 2:35 pm

Are you saying 1g of protein per lb. of bodyweight per day?

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Re: Do you need a lot of protein to build muscle mass?

#7 Postby Octopussoir » Mon Aug 09, 2010 5:50 pm

All I have to say is "yes."

I used to think I didn't need much protein, but I was wrong.
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Re: Do you need a lot of protein to build muscle mass?

#8 Postby Paige » Mon Aug 09, 2010 7:12 pm

I agree. I noticed a significant change, just in the last 3 weeks, by adding 100g of gemma a day. I wish I knew that before my last contest. I have been wrong all along about not needing alot of protein.

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Re: Do you need a lot of protein to build muscle mass?

#9 Postby Fallen_Horse » Mon Aug 09, 2010 11:43 pm

Vegans tend to underestimate protein needs, and general bodybuilders tend to overestimate. I would say 1g/lb of lean body mass is a good number to hit....
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jcdenton
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Re: Do you need a lot of protein to build muscle mass?

#10 Postby jcdenton » Tue Aug 10, 2010 1:32 am

I, too, shoot for about 1g/lb, but I'm not too crazy about it - some days I get that amount, others I don't.

the most important things are training and adequate calories.

neither I, nor anyone lifting weights I know had noticed any change from upping protein intake. now changing workout routine.... so, whether 100g or 220g, it never seemed to matter. thinking that more protein equals more muscle is just too simplistic.
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vege
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Re: Do you need a lot of protein to build muscle mass?

#11 Postby vege » Tue Aug 10, 2010 1:40 am

Fallen_Horse wrote:Vegans tend to underestimate protein needs, and general bodybuilders tend to overestimate. I would say 1g/lb of lean body mass is a good number to hit....


this is what I do right now. 70 kg and about 140 g of protein daily. I'm thinking about drinking some supplementary protein, though. I intuitively fell that additional protein would increase my muscle mass quickly, with the right workout routine, off course.


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