Health and Fitness News

How much protein do you really need?

Learn more about protein dosing

Protein is widely known as the staple supplement for bodybuilders. Your body needs protein to build muscles, and conventional knowledge suggests that if you load up on protein, it would help you build muscles fast, right? As it turns out, dosing protein is more complicated than you think. Protein is essential to building muscles, but it’s also important to know how much protein your body needs to prevent overdosing on protein.

Incorrectly dosing on protein can lead to performance problems, especially for people who do intense training. The right dose of protein not only saves you money, but also from unnecessary weight gain.

Determining the right dose of protein depends on your fitness goals. Here are some guidelines when dosing the right amount of protein:

    1. Measure in protein amount instead of servings

Some supplement manufacturers would have you take protein powder supplements based on their own protein intake assessments. The most common mistake users make when choosing protein is when they use the number of servings to determine protein intake. The protein per serving concentration varies per product, and each manufacturer would set their own recommended dose and number of doses per day. It’s best if you count the protein consumption per day.

PRO TIP: You can determine the best supplements for muscle gain by measuring the cost per serving per 50 grams of protein. Cheaper supplements with the highest amount of protein is your best choice.

    1. Choose based on your fitness goals

Nutritionists recommend a dosage of 0.8 grams of protein per kg in healthy men and women 19 years of age or older. Other training and fitness goals would recommend a higher dose. If your main goal is bodybuilding, you should consume about 1.0-1.6 grams of protein per kg – twice your recommended protein intake. Power & Speed athletes would need to consume about 1 gram of protein per kg, and those who are on a diet are recommended to consume a minimum of 0.35 grams of protein, and a max of 1 gram per kg.

    1. Timing your protein intake

Your body constantly repairs damaged muscle fibers during rest, and that means that your body must have a constant supply of protein to satisfy the demand. Incorrect timing of protein may lead to muscle catabolism, which basically prompts your body to consume muscle protein to supply the protein needs of your body. The type of protein used is also important. People who do more intense trainings require more protein released over a longer period of time. Slower digesting proteins are recommended for these types of athletes.

    1. Stack your protein with the best supplements for muscle gain

Although your muscles need protein to grow, it also needs a combination of other nutrients to help deliver protein to the muscles right when they need it the most. Supplements like NitroGenix 365 work best for these situations. One pill of NitroGenix 365 ensures that you’re getting the most out of your protein supplements.

About the author



33, Regular gym dude. Frequently offers advice for gym bros.

Supplement expertise: Fat burners, muscle enhancement, male enhancement

James has struggled to stay fit all his life. At 24, he made the commitment to gain muscle mass through proper nutrition and exercise. He has first-hand knowledge in many supplements offered in the market today. Due to his commitment to fitness, he was able to build the body that he wants. He now frequents the gym to maintain the body that he worked hard for. His wild ride to success prompted James to provide useful advice to gym rats and neophytes alike.

Leave a Comment