Proper protein timing is an important part of your health and fitness regime. If you fail to consume enough protein at the right times throughout the day then you may make smaller performance gains than expected. Also you risk over training as you may not be giving your body the fuel to repair, rebuild and replenish muscles after exercise.
Does protein build muscle? Yes, protein is essential for muscle growth and repair. Although fat and carbohydrates are also required for muscle function, it is the protein that builds muscle tissue. However, protein is not stored effectively in the human body, so if it is not used it is expelled as waste relatively quickly. This is why regular protein intake is required.
How Much Protein To Build Muscle?
How much protein your body needs, and how much to build muscle, are two different things. The amount of protein you need to consume is something that is often debated in bodybuilding and athletics forums. Some people calculate the daily protein requirements based on your lean body weight, others on your total body weight. Some just suggest a very high amount, taking the approach that if your body does not use it, it will expel it anyway.
Protein Calculator For Muscle Gain
The protein equation:
- Daily Protein Requirement = Lean Mass Weight x 2.75 / 1000
Lean mass is your total weight in kg minus your body fat.
To estimate your body fat use this equation:
- For men, Body Fat% = (1.20 x BMI) + (0.23 x Age) – 16.2
- For women, Body Fat% = (1.20 x BMI) + (0.23 x Age) – 5.4
So, lets assume that you are overweight but wanting to build muscle and get fit. You need to determine how much protein you need so that you can cut your calories and reduce carbohydrate intake as much as possible without impairing muscle growth.
Example male: 35 years old, weighs 95kg, 175cm tall. Calculation is broken down into parts to make it easier to follow:
Body fat % = (1.20 x 31) + (0.23 x 35) – 16.2
= 37.2 + 8.05 – 16.2
= 29.05% body fat
So the daily protein requirement is:
(95 – (0.2905 x 95)) x 2.75
= (95 – 27.5975) x 2.75
= 185.35
So this adult male would need to consume 185 grams of protein per day as part of their muscle-building diet. This protein can come from any source, so long as it is available when needed.
An alternative protein equation
Of course, you may not wish to do the above calculation. One popular way of calculating protein intake is to use this equation:
- Daily protein requirement (g) = Your body weight in pounds.
So in the above example, the 95kg male weighs about 209 pounds, so the daily requirement would be 209 grams. This actually gives them more protein per day. As this equation does not take into account body fat it may result in more protein than is required being eaten.
A more sensible equation using the metric system would be:
- Daily protein requirement (g) = Weight in kg x 2
So the example male would aim to eat 190g of protein per day, which is very close to the amount calculated using the estimated body fat figures.
Some bodybuilding coaches recommend doubling this figure. However, too much protein will lead to increased body fat if you do not burn the excess calories off that come with the additional protein.
The Best Time To Eat Protein For Max Muscle Growth
You need to eat protein before or after workout to build muscle. Protein timing is as much an art as a science. However, the key rules are:
- Start the day with protein. Your body is in a catabolic state when you wake up and therefore you are at risk of breaking down muscle tissue for energy. So a quick protein boost helps you to change your metabolism to burn fat instead. Whey protein is best in the morning.
- Eat more protein as snacks in between your meals. Casein protein is a good choice throughout the day because it is a slow release protein which means protein will remain in your blood longer to keep replenishing muscle supplies.
- Protein after your workout. Most people are in agreement that this is the most important time to consume protein. Research has shown that protein should be consumed within 30 minutes of exercise for maximum benefit. The best way to take this protein is as a shake. Whey protein is an excellent choice. There are also some benefits of whey protein before bed, although many take a slower release casein protein before bed.
- More protein before bed. As you will ideally be sleeping for at least 8 hours to give your body every chance to recover and rebuild, you need to stock up on protein before you sleep. A late night shake is a good idea here.
Best Time To Drink Protein?
The best time for whey protein is really before your workout. Whey protein breaks down quickly (digested) so sends protein to your muscles within 30-60 minutes – so drinking whey 30 minutes before a workout is ideal. Some people take half a whey protein shake half an hour before their workout, and the other half afterwards – this guarantees maximum protein for rebuild.
The best time for casein is either after your workout or before yo go to bed. Casein is the
best night protein because it breaks down slower so the protein is transported to your muscles over an 8 hour period while you sleep.
Weight training without eating – how important is protein?
While eating plenty of protein at the right time will help to maximise your gains, you can still build strong, lean muscle when on a normal diet. People were getting fit and lean years before sports nutrition was understood.
Rebuild protein is vital when training hard though, so you cannot expect to win bodybuilding contests or athletics competitions if you do not concentrate on your diet too, but you can certainly get in great shape. Many people get fit big though weight training and a relatively normal diet.
Best Sources Of Dietary Protein
Ideally you should get as much of your protein as possible from healthy dietary sources. One of the pitfalls of attempting to get all your protein from your usual diet is that you start to consume food that is also high in saturated fat and salt. Processed and fried meats should be avoided, so do not eat more hot dogs and salami to get that protein. Here we list some good protein sources:
Whey and Casein protein Supplements
There are many protein shakes on the market, read the reviews to chose one and then read the labels on each to learn how to use them properly.
Really the key is to eat well-balanced micro-meals throughout the day. Do not neglect your carbohydrates and fats while in the search for more protein, as these are both essential for healthy growth too. Muscles use glycogen for fuel, and the only source of this is from carbohydrate. However, to maintain a healthy diet consume low GI carbohydrates. Fresh salads with your protein choice are an excellent way to eat a balanced diet.
Possibly the most important thing to remember is to test and analyse results. If you start putting on too much weight or you hit a plateau with your training, then look at your diet again to check that you are not eating too much of the wrong type of food.
Are Protein Supplements Safe and Healthy?
Whether or not too much protein is harmful is also often debated. Many people speculate that it leads to kidney problems, whereas many bodybuilding coaches say that they have never seen or heard of such problems. Some dietitians do believe that many bodybuilders and athletes consume far more protein than they really need and do put themselves at greater risk of heart disease in later life.
Some people believe that increasing protein consumption is not without health risks. While many bodybuilders and nutritionists believe that increasing protein consumption is risk free, leading dieticians have stated that there is a link between excess protein intake and chronic illness. What are the health risks associated with excess protein intake?
The British Dietetic Association (BDA) stated in September 2012 that increasing protein intake can lead to short term problems such as nausea and longer term, and more serious conditions, such as kidney and liver damage (Reported on BBC Newsbeat). However, the BBC have not actually referenced the research so we cannot delve deeper into this new statement from the BDA, and there is nothing currently (Sept. 2012) on the BDA website concerning this stance.
Protein supplement manufacturers have responded to this health warning by stating that on average there is only one case per year. The improvements in fitness and internal health that result from improved fitness far outweigh the risks associated with taking extra protein to build more muscle.
The British Department of Health suggests that you do not exceed double the recommended daily intake of protein, which is 55.5 g for men and 45 g for women. So, men should not consume more than 111 grams per day, and women should limit themselves to 90 grams per day. This is around half of the recommendations above for calculating protein intake.
This is still a hotly debated topic. Athletes and bodybuilders are demanding proof that protein is bad – empirical evidence, cohort studies etc. At the moment the research has only shown that protein is not dangerous to health.
One of the most recently published books on this topic, Dietary Protein and Resistance Exercise, also concluded that there was no obvious health risk for strength athletes on high protein diets. The editor of the book, Lonnie M Lowery, also published in 2009 a paper on dietary protein safety and concluded that;
Various researchers have observed the disconnectedness between scientific evidence and public education regarding protein. The lack of population-specific data on athletes and the equivocal nature of existing data on non-athletes (e.g. elderly and even chronic kidney disease patients, beyond the scope of this review) bring into question why there is a “widely held belief that increased protein intake results in calcium wasting” or why “Media releases often conclude that “too much protein stresses the kidney”. Lonnie M Lowery and Lorena Devia, 2009.
The Science of Protein and Muscle Development
This paper discusses protein synthesis, muscle protein breakdown and how diet helps to maintain a balance. It explains the importance of carbohydrates in reducing the breakdown of muscle protein post workout.
- “Exercise, protein metabolism, and muscle growth” by Tipton KD, Wolfe RR. Int J Sport Nutr Exerc Metab. 2001 Mar;11(1):109-32.
- “Ingestion of Casein and Whey Proteins Result in Muscle Anabolism after Resistance Exercise” by Tipton, Kevin D.; Elliott, Tabatha A.; Cree, Melanie G.; Wolf, Steven E.; Sanford, Arthur P.; Wolfe, Robert R. Medicine & Science in Sports & Exercise: December 2004 – Volume 36 – Issue 12 – pp 2073-2081
This research specifically looked at the timing of protein supplementation and found that in elderly men it is better to take a protein supplement soon after exercise.
- “Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans” by B Esmarck, J L Andersen*, S Olsen, E A Richter, M Mizuno and M Kjær. The Journal of Physiology, August 15, 2001, 535, 301-311.
A booklet that looks specifically at the role of protein and resistance exercise, and includes reviews of past research into the possible health risks.
- “Dietary Protein and Resistance Exercise” by Lonnie Michael Lowery, Jose Antonio. Publication Date: April 25, 2012 | ISBN-10: 1439844569.
The paper by Lonnie M Lowery and Lorena Devia which examines the relationship of protein and health, and mentions how the media continues to claim that increased protein causes kidney problems even though there is no scientific evidence to support this.
- “Dietary protein safety and resistance exercise: what do we really know?” by Lonnie M Lowery and Lorena Devia. Journal of the International Society of Sports Nutrition. 2009; 6: 3. Article printed in full: www.ncbi.nlm.nih.gov/pmc/articles/PMC2631482/
Hi Leigh, best to just take it after your workouts at the moment. Make sure that you are controlling your whole diet and including the calories in the WPI in your daily calorie regime. WPI may extract the sugar but there is as much energy per gram in protein as there is in carbohydrates. A combination of running and weight training should get you in shape, but do not expect huge changes immediately, it takes time, patience and hard work.
Hi, I have to take issue with your body fat equation in the above article. According to it, I’m 26% body fat. I’m here to tell you that’s way off. My body fat was measured three separate times and it came out to be 18%. At 26% body fat, I’d most likely have a soft layer of belly fat and no visible ab definition whatsoever. My belly is completely flat, toned and my abs are definitely visible. In fact, I can see quite clearly the linea alba, v-cuts, upper abs and obliques. My brother-in-law is a personal trainer and he said most women can see ab defintion when they reach between 14-18%. Of course, there are exceptions but at 26%, I doubt it. I have a friend who’s around 25% body fat and her midsection is pretty um, pudgy. Just a thought.
Thanks Toni, we will certainly look at that equation.
hi, i have just got my whey 100% gold standard protein supplement and was wondering how much powder i should use with liqiud. it says 1 scoop but wen i mix it up it really doesnt look alot, like not even half a pint. also is this ok to drink more than once a day every day? and could i take different muscle gain supplement at same time? thanks
C, best to follow the advice on the packaging first. I assume that you are exercising hard with plenty of weight training to ensure that your muscles grow? If you are exercising hard 3-4 times a week, or even daily, then have a daily supplement. If you are just training twice a week then daily may be too much and just cause you to consume too many calories.
Hi, I am 95kgs and I have started working out cardio, weights for past 1 month, I was planning of taking whey protein so can you please suggest me which and what quantity should I take. Thanks.
How much weight training are you doing at the moment Calvin? Best to really buy a standard whey protein then read the instructions on the label. Whatever the calories in the standard serving, deduct that from your daily food allowance. If you goal is fat loss.
I’m doing 40 min of cardio everyday and then around 45min of weights everyday as in Day1: cardio/chest, Day 2: cardio/shoulders/back/wings, Day3: cycling/thighs/hamstrings/calfs, Day4: cardio/bisecps/triceps/forearms, this is the cycle I have been following. I was thinking of buying Optimum Gold whey protein, would that suffice my need please help.
Optimum Gold is a popular brand and should provide you with the additional protein that you need.
Hi im Will
im 17 and do about 1 hour of exercise in the gym mainly lifting weights and my question is what is the best powder protein to buy and why and also how much should i consume
Hi Will, others have asked this and we cannot really answer “which his best”. As mentioned in the article, whey protein after a workout is best as it is digested faster. For longer acting protein go for casein, although a healthy diet with plenty of protein is a better option. As for how much should you consume, just read the label and follow that advice.
Hi, I’m Michael, I’m vegan (no milk, eggs, meat etc) and I was wondering whats the best way to get to get muscular fast. I weigh 150 and I’m 5’9
Hi Michael, I assume that you are already weight training? I think that you only option is going to be soy protein, lots of nuts, seeds and pulses.
What is the best way to tone thighs?? I go to the gym 4 days a week for an hour. Im 25 and weigh 125lbs. But have cellulite…. I have been working out for 10 wks now and my thighs feel harder underneath but i still have cellulite there. How long does it take for them to get toned? I usually do either treadmill, spinning bycicle, or elyptical then some weights. I just need to know if im doing enough… Thanks
Hi Andrea, it sounds like you are doing all the right exercises. Cycling, running and weight training (squats and lunges) will certainly tone your thighs. A healthy diet with a good balance of low GI vegetables, proteins and healthy fats will help too (and avoiding junk food!). As for the cellulite, this is a trickier situation. Really all you can do is maintain a healthy diet and lifestyle and hope that you can work it off.
Since im a girl is it ok to lift alot of weight with 8-10 reps or lighter weight with 12 reps? I dont want my legs to look bulky… And how long do u suggest i workout on the bycicle and elyptical/ treadmill?
Hi Andrea, you should not bulk up much at all really. 8-10 would make your legs strong and toned. As for the bike and elliptical, I would suggest a steady cardio session of 30 minutes followed by a few sprint intervals, say 3 60 second sprints followed by a few minutes recovery (so another 12 minutes exercise). This should combine fat loss and toning well.
If you do feel your legs are getting too big just increase the cardio and reduce the weight lifting. Don’t forget that there is intramuscular fat (around the muscles) as well as surface fat (subcutaneous) so a large thigh is not always all muscle, so more cardio and healthier diet can make a big difference.
Thanks!!
Is it Ok to have a glass of Glucon D before going to Gym, as I am having 1 Glass of Glucon D daily in the morning while going to Gym. Will it increcrease the sugar level..or increase the fat…pls suggest.
There is nothing wrong with that so long as you are counting it towards your total daily calories. If you can only complete your workout by having it then keep doing it. The questions are need to ask yourself are: 1. Are you losing weight / fat. 2. Are you getting fitter?
Hi,
I read your previous replies. Quite informative. Here’s my question.
I am 30 years old, 166cm tall and weigh 65kgs. I start my day with a glass of milk and an apple. I then bike for about 10 minutes to reach work. I have a glass of juice and a couple of slices of bread and cheese for lunch. And an apple/banana again as an evening snack.
I work-out for about 1 hour (20 mins of cardio and 40 mins strength training) in the evening. Have a whey protein shake (started quite recently) immediately after the work-out. I then have a decent meal for dinner – a couple of cups of boiled rice and some vegetables.
Is my dietary schedule ok? I still have a bit of a tummy. How to get rid of it?
I think that as far as fruit is concerned you are doing OK but you probably could do with a little more protein. Are you a vegetarian? Maybe eat more pulses and nuts to boost protein and healthy fats.
Thanks for the quick reply. Yes I am a Vegetarian.
hey my name is Jason, I am 6 ft 4 and 172 lbs I want to add muscle and bulk up and my goal weight is 185 but I also want a 6 pack. I get a sufficient amount of protein, I usually have chicken salad for lunch and lots of fruits and nuts and eggs for breakfast but I was wondering what would be the best way to add muscle while also getting a six-pack. I have a four pack when I flex and I would consider myself lean and slightly muscular what should I do to add mass while also getting a 6 and eventually an 8 pack thank you so much.
Hi Jason, you need to work your abs more. Perform a wide range of exercises to target the abs from different angles (hanging leg raises, reverse crunches) also build more muscle, front squats and other big moves are good, like deadlift and bench press. Keep working hard, treat your abs like your other muscles – work them hard, increase weight, rest, recover, repeat.
Hi my name is Parth. I am 18 years and my height is 5.5 and my weight is 100lbs. I know I am underweight. I want to gain weight and build muscles. pls tell me what should be my current protein and calories intake per day. What should be my appropriate diet for gaining body weight to look good. I look so slim. Currently I am not going to gym but having some light exercise at home and currently I am taking protein supplement named Endura Mass. And I am vegetarian.
Hey. I have been working out for a few months now, started of at the gym but now have home equipment instead.
I’m about 6’1 200-210 pounds. I work out roughly 3-4 times a week. I mostly do weight training, bench press, weights and what not. I work out on average about 1 hour – 1 hour 30 mins depending on how I am feeling.
My diet isn’t very good, I’m in fairly good shape already but I’m looking to get bigger arms and better toned body. My diet isn’t the best in the world and I do snack a lot, I don’t always have breakfast either. I’m a REALLY fussy eater. I really need advice on what kind of protein shake I should be using. When I work out I do not think I get the required amount of protein needed either.
Thanks in advance!
Hi Parth, you probably need around 2900 Calories a day, increasing to 3300 Calories on the days that you are doing more intensive weight training. To gain weight you need to ensure that you are lifting more weights and getting the calories with a good balance of protein. The supplement you are taking is probably fine, but also ensure that your diet gives you plenty of protein and healthy carbohydrates. So more pulses (beans and peas), nuts, seeds and eggs. Eat well before and after weight training, you need carbohydrates as well as protein to build muscle (which is why your supplement is about 75% carbohydrate).
Hi Rob. You need to tackle these two areas really:
1. Improve your diet – do not rely only on supplements. You cannot be a fussy eater if you want to get fit and strong, you have to eat what your body needs.
2. Become more disciplined. If you only ever workout hard when you feel in the mood you will not progress quickly (and may hit a plateau soon). Push yourself to work harder, whether you are in the mood or not. Set goals and targets in each workout and make sure that you hit them.
hi..my hieght is 6.00 and my wieght is abouut 77 kgs..i had started workout a month before..actually my tummy belly is very big.. m having 38 waist…
i am planning to start with whey isolated protien… so i want to know what is the right way to consume it wheater it should be mixed with water or toned milk by which i should have proper muscle gain and even my tummy should also be reduced…
thank u
Hi Kan, follow the instructions on the label / packaging.
Hi,
I am 5 ft 8 inches, age 20 weighing 60 kilos. I started working out 1 and half years ago. I gained 8 kilos of pure mass. But recently due to hectic schedule and being out f station and due to irregular diet I lost almost all of it and im back to 59-60 and in between I got chicken pox which took everything out of me. Now I will start working out again but not getting the confidence with which I started 2 yrs back . I bought Muscle Tech’s Nitrotech whey and creatine blend. Now for getting muscles quickly and to regain the lost muscles and to get a good mass in my body what should be the intake of protein’s? I take 3 meals withing that 2 are rich in protein (fish, sometimes chicken) and rice. Can u suggest me a proper diet plan with workout time? looking forward :) thanks :)
Hi Diptanjan, take a look at the Strength section for workout plans. As for diet plan, just eat a healthy diet and take the extra protein supplements as set out on the packaging. Work hard, aim to lift more, progressive overload. Get plenty of rest. Hopefully there will be some muscle memory and the muscles will soon start to grow back.
Hi, I am just starting out at they gym, I’m 30 yrs male and 5.8″ and have been inactive for a while, I dont have any fat on me at all except around my stomach region, what exercise should I be doing and what should I be eating on a daily basis? How often should I eat and exercise? Is having a protein shake with 55g protein and same amount of carbs a good idea say after cardio?
Hi Waj. What are your goals? To gain muscle or get really fit and lean? Decide on how you want to look then you will know what training to do. A combination of cardio (jogging, swimming, cycling) with some bodyweight exercises (circuit training) and weight training will work well to give you all round fitness and strength. Ideally your diet should be well balanced. Unless you are looking to pile on a lot of muscle the additional protein supplements may not be required at all – but if you are vegetarian then they will be useful. Best after exercise.
Hi ultimately my goal is to lose my belly and i suppose put on some muscle too, should i concentrate on getting rid of the fat first before trying to bulk up?
You can do both. Belly fat is easiest lost through cardio workouts and muscle through weight training. So alternate weight training days with cardio days. Martial arts style training, Cross Fit, circuit training and kettlebells will all provide a good balance of fitness and muscle too.
Hi I am 38 year old, I am doing regular weight training, but after take protien shake I have lose motion why?
Do you usually drink milk? Maybe you are intolerant to whey? How is your diet, are you getting plenty of fruits and vegetables (fiber / roughage?)
may i know do fat people need protein powder ?
Depends on goals, diet and exercise regime. If your first objective is to lose weight then personally I recommend focusing on a lean and healthy diet and doing a lot of cardio. If you want to build muscle and lose fat then you may want to consider protein supplements along with your healthy diet that is rich in protein and low GI carbs plus your intensive weight training routines.
I am Asian male, age 47, 5 ft 8 in tall and weigh 159 lbs. I started going to gym a month ago and have nutritionist and personal trainer helping me. I work out 4 times a week at the gym. After one month, I don’t see really much progress on muscle growth, with the exception that I lost weight, from 163 before work out down to 157 and now after a month settled at 159 pounds. The good thing is I have decreased my body fat and increase some muscle mass (but not that significant). I am also under low fat diet and each day I was only allowed to consume 1,775 calories daily intake of food (but in reality I am a bit under 1,775 calories, only achieving 80%). I take vitamin C (1,000 mg) and also vitamin D (1,000 I.U.) daily because of vitamin D deficiency. I also drink 2 glasses of Low Fat Milk daily, one during breakfast and another before going to bed.
Recently my PT told me that I can consider taking Whey Protein powder to help gain muscles quickly especially after each work out because he could sense my frustration and disappointments pumping those weights and no visible results. However, he cautioned me to have my LIVER and KIDNEY profile checked first in the medical laboratories (blood extract) to see if both my liver and kidney organs are healthy for whey protein powder intake.
What should I do now? If I end up having blood works (blood test), should I go for Creatinine and SGPT/SGOT test?
And can you recommend what types and brands of whey protein powder to buy, the suggested dosage per day.
Thanks and hope to hear from you soon.
I am an average body builder. I use Seriuos Mass On every day 1 scoop 30 minutes before workout. My weight is about 83 Kg. So please suggest me how much protein i need to use every day & which protein ?
Hi Jayakrishnan, really the best thing is to take a whey protein after the workout as in the 30-120 minutes after you exercise your body takes up additional nutrients and energy from food to replenish depleted supplies. Before looking at different protein supplements make sure your diet is really healthy. Get extra protein with each meal plus protein snacks if you are training hard. So eggs, chicken, cottage cheese, nuts, pulses, fish – do not just rely on supplements.
hello my name is Narender Singh. I am 23 yrs old , height is 5 feet 10 inches and my weight is 68 kg, I want to gain big muscles, how should I start? I am a government servant so have no enough time for exercise, should I take creatine and whey protein both, is it good to take them in combination , plz help
Hi Narender, if you have no time for exercise then you must not take supplements as you will just gain fat and not muscle. Make time for exercise. You have to lift weights to build muscle. Start here: Beginners Weight Training
Hi Peter. Firstly, to build muscle you need to eat more. Not just more protein but more carbohydrates and fat too. At 47 you need around 2600 Calories a day to maintain your weight at low activity levels. So by eating only 1775 Calories you are going to struggle to gain weight (muscle). First build more protein and healthy carbs (fresh fruits, vegetables and pulses) into your diet. Learn more about dietary protein options here: Do You Need Protein Powder / Protein Shakes to Build Muscle?. As for brands and dosage – just read the labels of those available to you and follow the instructions. Or ask your nutritionist – that is what you are paying him for!
am a lean person ,will u tell me how to take weight gain powder..its timings
Take whey protein after you exercise, within 30 minutes, sooner ideally. Amount – follow the instructions on the product you chose to buy.
Hi,
I am Starting GYM with objective to become enough muscular and have a proper body shape.
I am 175cm high/55kg weight.
What would you advice me?
Should I take proteins? If yes, which ones and how + when?
How much proteins/day are necessary?
Thanks