We got a question on The Strength House Instagram asking how much protein to consume on a daily basis to maximize gains in strength, muscle and sports performance. This inspired what will be a regular series on nutrition Q&A videos to help you fuel your training. Check it out:
Here are the key takeaways:
- Consume between 0.7-2.0 grams of protein per pound of bodyweight per day, with 1.0 grams being the sweet spot for most people. So if you weigh 150 lbs, eat about 150 grams of protein per day.
- Lower recommendations (commonly 1 gram of protein per kilogram of bodyweight) are based on research for sedentary people, not athletes or lifters, and are suboptimal for muscle growth and strength gains.
- Eating lots of protein isn’t bad for your kidneys assuming they’re functioning normally.
- Animal proteins (chicken, beef, dairy, eggs, etc.) are complete proteins in that they contain all the essential amino acids (EAAs). With the exception of soy, plant-based proteins are incomplete proteins and don’t contain all the EAAs.
Got nutrition questions? Let me know and I may answer yours in a future video!