Ideal protein intake

To continue with the planning of our meal plans, and after having calculated the approximate amounts of each of the macronutrients that should make up our diet, today we are going to refer to the types and optimal amounts of proteins that we should ingest.

Strength exercises help stimulate muscle mass growth when combined with a diet that includes sufficient fats, carbohydrates and proteins. For this growth to be significant, protein intakes must be sufficient, but not excessive, and must be properly distributed throughout the day.

What foods provide protein in the diet?

Practically all the foods we eat have a wide variety of amino acids, however, not all have the same quality of protein since the concentrations of amino acids are different in the different foods that man uses in the daily diet.

The highest volumes of protein with the best amino acid concentrations are found in foods of animal origin (eggs, dairy products, meat and fish). Therefore, bodybuilders should prioritize the consumption of these foods to adequately meet the requirements that intense strength training demands.

Deficiencies in the protein quality of plant foods can be corrected by planning dishes in the same meal that include more than one food, whose amino acid deficiencies or deficiencies do not coincide. For example: Legumes have low amounts of tryptophan and methionine, while cereals have low concentrations of lysine, isoleucine and threonine; however, when we eat a plate of rice with lentils, the deficiencies of these amino acids disappear, as one food complements the deficiencies of the other and vice versa.

Factors influencing protein requirements

• Age: During the growth stages, the organism demands a greater amount of proteins to intervene in the construction of new tissues. This factor should be taken into account by bodybuilders who are in their adolescence or early youth, stages of life where the body is still growing.
• Sex: In general, male bodybuilders demand greater amounts of protein because they have a greater amount of muscle mass, therefore, for the repair and maintenance of muscle tissues, they require greater amounts of protein than women.
• Period of time dedicated to the practice of bodybuilding: In the first stages of the practice of bodybuilding, athletes experience greater increases in muscle mass and therefore demand greater amounts of protein. After the athlete adapts to the training the increase in muscle mass and protein requirements are less.
• Deficient caloric intake: When the body experiences energy deficits for intense exercise, muscle tissues may be degraded to satisfy the caloric deficiency. Subsequent tissue repair increases the protein requirement.

The ideal protein intake

It is estimated that in order to achieve maximum muscle gain, men should ingest between 1.7 and 1.8 grams of protein per kilogram of body weight per day. We must take into account that women require between 10% and 15% less than men.

So if we want to calculate the requirements for a 65 kg woman (to continue using the same data as in previous presentations), we would have to multiply 65 by 1.7 and subtract 12% from the total. Let us perform the operation:

• 1.7 x 65 = 110.5 (This value would be for a male).

• 12% of 110.5 = (110.5 * 12%) / 100 = 13.3

• Daily intake = 110,5 -13,3 = 97 grams

The recommended daily protein intake for a 65 kg bodybuilder would be approximately 97 grams.

This result coincides with the one we obtained in the last presentation although following another procedure. Although both results should be close, they do not have to coincide exactly.

Considerations to take into account when consuming protein

• The body can only process a limited amount of protein at a time (between 20 and 25 grams), therefore the daily protein requirement cannot be consumed in a single meal. It is recommended that protein be distributed in portions of 25 to 30 grams at different meals throughout the day.
• Consuming protein after a reasonable time after training and before two hours have elapsed can bring many benefits to the athlete's recovery and health.
• Prolonged time without the consumption of protein and other foods can significantly reduce protein synthesis levels. Therefore, people who wish to increase muscle mass should perform in the days following strength training, moderate periodic intakes of foods that allow adequate energy balance and protein supply.
• The consumption of proteins above 2 grams per kilogram of weight does not stimulate protein synthesis; therefore, it does not have a positive impact on the increase of strength or volume of the athlete's muscle tissue. However, it could cause the reduction of carbohydrate intakes, which would have a negative impact on their performance during training.

Risks of exaggerated protein consumption

Since the body cannot store the "excess protein" that is generated when we eat more than the recommended amounts, the surplus is used to cover the energy demand or is stored as fat, contributing to overweight and obesity.

On the other hand, the prolonged consumption of quantities higher than recommended would bring other more serious risks, such as:

• Hepatic and renal overloads.

• Chronic renal disease.

• Cardiovascular and respiratory disorders.

• Risk of bone demineralization due to calcium loss.