how much protein do i need per day

How Much Protein Do I Need Per Day: Debunking Fitness Myths Vol. 1

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Have you ever wondered, “how much protein do I need per day.. like, actually need?’ This is a common question in the fitness world, and there are more answers than the number of times it gets asked.

Today you’ll learn once and for all the tried-and-true amount of protein you should be getting.


We have had hammered various myths into our brains. You must do cardio to lose weight, you have to slave your ass off on the treadmill to see your abs, you can target certain fat “problem” areas on your body amongst a whole host of other outrageous claims that are by no means substantiated through any sort of evidence.

Here at Physique Authority, we back up our claims – this is what’s going to build not only trust, but a great place for you guys to learn all about fitness and lifestyle etc. So today we’re going to challange the adage that “the more protein the better”. I call rubbish.


MYTHS IN THE FITNESS INDUSTRY ARE A STAPLE


Let’s get one thing out of the way – NEVER listen to anything I say! I am just another one of those guys dishing out so-called expert fitness advice. If you’re incapable of learning how to research yourself, then this blog is not for you.

This blog is intended to supplement your knowledge of fitness and verify the fitness industry’s claims (or nonsense!) You see, weak, gullible and naive people have been the subject of exploitation since the very first “fitness device” or bulls* product.

PROTEIN HAS BEEN HEAVILY MARKETED TO YOU

These marketing campaigns have made some just absolutely ludicrous claims that anyone with a sense of intelligence would have been able to denounce themselves.

One of these unsubstantiated claims is that you must eat as much protein as humanly possible and that you should also supplement if you can’t hit your target. You have seen guys rushing into the locker room to slam back a shake after their workout.

We’ve all been there at one point or another asking ourselves, “Damn, how much protein do I actually need”?

PROTEIN TIMING DOESN’T REALLY MATTER

You see guys driving home like a maniac to slam back a big protein dinner. These people feel as though the amount (the more the better) and the timing (as soon as possible) is of vital importance to the ever-illusive muscular physique. 

We have been brainwashed into worrying about all of the small details that do not play a significant role in anything. Instead, I would invite you to take a look at the few basic principles that we must nail down in order to see any progress.

Whether you’re in it for muscle growth or weight loss, you have to come to terms with your goals, and you must come to terms with the truth surrounding how to achieve these goals.

One of the ways in which we’ve been brainwashed is thinking we need to pump in 1kg of meat into our pie holes per day. That’s outrageous. One does not need any more protein than is necessary to fully allow for protein synthesis.

FORGET EVERYTHING YOU KNOW ABOUT PROTEIN REQUIREMENTS

There is, however, an ideal amount of protein you should strive towards hitting everyday – and if you don’t some days, don’t worry about it! It’s a target that you should aim for but don’t become anxious about that.

None of us are robots. Sometimes we do what needs to be done, sometimes we slip up. Just get back on the horse and get it done tomorrow. Forget what you know about protein because we’ll go over exactly how much you need down below.


WHAT WE’VE BEEN TAUGHT IS WRONG.


As has been discussed on many occasions, the general consensus within the bodybuilding and medical community is that a protein intake of about 0.8-1g per pound of bodyweight or 1.3-1.8g per kilogram of bodyweight will promote the best possible protein synthesis.

You can read the abstract here. You simply do NOT need more than this, ever! So, just stop eating so much protein now that you’re familiar with the truth.

EATING MORE PROTEIN DOESN’T SPEED UP MUSCLE GROWTH IN NATURAL ATHLETES

You can eat more than this if you want, but there will be no further benefits, and, not to mention, you will be using up valuable calories that you need for other macronutrients like carbohydrates and fats.

You can’t just rely upon protein. Your hormones have at least as much to do with protein synthesis as protein does, and, as we’ve learned, fats and carbs play an essential role in hormone regulation.

RELATED POST: What’s the Difference Between Macro and Micronutrients?


SPECIFIC EXAMPLES OF PROTEIN CONTENT IN FOOD


If you weigh 185lbs, like me, you need 185lbs x 0.8 at minimum. That means about 150g of protein.

  • 1 cup of cottage cheese = 30g
  • 1 cup of thick Greek yogurt = 18g
  • 1 chicken breast, 300g = 60g
  • 1 egg = 7g
  • deli turkey, 100g = 18g
  • deli beef, 100g = 20g
  • 300g of beef = 75-90g

If you eat 1 cup of cottage cheese, 3 eggs, and a chicken breast, that’ll put you up to about 135g of protein for the day.

If you eat rice, bread or beans with this, you’ll be right on point since these carbohydrates are also a small source of your total daily protein. For example, one whole-grain bagel – on average – contains about 8-10 grams of protein.

The same thing applies to rice and some vegetables.  Don’t overthink things guys, just go out, eat, and enjoy life.

RELATED POST: How Many Calories Do You Need to Eat to Lose Weight?

Are you planning on becoming a professional bodybuilder? If so, well then you might want to be neurotic about your diet. These guys make it the forefront of their life to achieve their fitness goals no matter the cost to all other aspects of their lives. 

For most of us I’d wager a bet to say we’re doing it for fun and for the love of it! I do not behave like a neurotic, professional bodybuilder because fitness is not at the forefront of my life. Rather, it’s a vehicle that allows me to enjoy all other aspects of my life.

Slaving my ass off and constantly being paranoid and neurotic about every single small detail of my life – becoming a slave to myself is NOT love (to me).

RELATED POST: How Your Diet and Weight Loss Experience Can be Better With Intermittent Fasting

There is a fine line between passion and obsession, and if you choose the latter, well, I hope you truly do love it as your obsession will most likely make you resent whatever you’re doing – eventually.

I don’t want to do that. And I want to show you that you don’t have to do that either.


FINAL THOUGHTS & CONCLUSION


Guys, enjoy life. Don’t become a slave to your body. Unless you want that. Now you’re armed with the knowledge necessary to make good decisions.

If I presented you with the opportunity to make 50 million dollars by doing x, and there was no chance of making any more money right now by doing more than x, why would you want to do that?

Maybe in a few years you will be able to do more to make the 50 million into 100 million but not today.

The analogy can be applied to building muscle. Your body can only use what it can use, so you do not need to feed it more protein than necessary.

Alright, you guys take it easy and let me know if you have any questions!


What do you guys think about this? How much protein do you like to eat? What are your favourite types of protein to eat?

Let me know what you think in the comment section down below!


As always,
With Love,
Michael

7 comments

  1. Hey Michael, great article, it’s true, many of us put too much pressure on ourselves to eat perfect. I think common sense is the best way to deal with it, if we worry about all these things we may get physically healthy, but getting all full of anxiety will mess us up emotionally, it’s not worth it. I happen to love beef jerky, chicken and turkey jerky also, which is a great protein snack, all though full of salt, which isn’t great. I eat steak and chicken and turkey also, and eveyr once in awhile I’ll eat a protein bar, but only because I like the taste. Excellent post, thank you!

    1. Hey Eric,

      Thanks for stopping by! I agree – putting so much pressure on ourselves defeats the whole purpose of getting in shape and living the good life at least for myself. All the misinformation out there is exactly what led me to begin Physique Authority!

      Thanks Eric 🙂

  2. I don’t pay much attention to how much protein I eat, my diet consists of more of it as of late. I always believed that if you work out more that more protein is needed. I have been waiting for someone to debunk this as a myth.

    So I’m 135, you said your intake is 150 for 185g. How much protein would you figure into that. I’d never do the math so perhaps you could help me on that.

    1. You ideal protein intake is 0.8 – 1.0g of protein per lb of body weight – so for you multiply your weight by 0.8 and there’s your protein intake. As you get heavier and work out more, you will need to adjust.

      Hope this help!

  3. You ideal protein intake is 0.8 – 1.0g of protein per lb of body weight – so for you multiply your weight by 0.8 and there’s your protein intake. As you get heavier and work out more, you will need to adjust.

    Hope this help!

  4. Great info Michael, I totally agree with what said and I see this all the time, you should’ve seen the protein shakes my friends took when we first started going to workout out – one of them put in and 80g of protein for one shake and we were only 17! I knew it was ridiculous but he was in pretty good shape so I just assumed he was right and followed his lead, although not quite to his extent. I know now if I want to take supplement I need to understand my diet first and then work out how much I need to take afterwards, I’ll measure my body weight after this thanks to your info!

    1. Sweet man! Thanks so much for stopping in to leave this comment! It means a lot to me. I am glad I was able to provide some useful information to people. It’s always amazing how much misinformation I see out there in the fitness community so I am just glad to help when I can.

      Let me know if you have any more questions – I would be happy to answer them! You can email me directly at michael@physiqueauthority.com.

      Cheers for now!

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