How Much Should An Average 15 Yr Old Girl Weigh How Much Protein Do You Need to Build Muscle?

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How Much Protein Do You Need to Build Muscle?

How much protein do you need to build muscle? I think for the last 100 years there has been a disagreement about that. In fact, since a man (or woman) first picked up a boulder, bench-pressed it, and struck a monstrous, most muscular pose; there was a clash between the “eat until the protein comes out of your ear” group and the “you don’t need any blind protein to build muscle, look at the rhino” group.

When I first started pumping iron, the two camps seemed to be best represented by Bill Pearl saying “you don’t need a lot of protein” and Vince Gironda advocating serious protein intake. After some of what Vince suggested; During football season I would eat nothing but steak and eggs for breakfast and on game day I would have carbs with a ton of spaghetti. Now it looks crazy.

I think I have followed the idea of ​​high protein for most of my life. I averaged a gram of protein per pound of body weight when I was training hard. I would eat about 180 to 220 grams of protein per day. During periods when I wasn’t exercising as much, I was still consuming about 100 grams a day. Did it work for me? Was high protein what helped me put on nearly 210 pounds of decent back muscle a few years (or eight) ago? Maybe or maybe not; I couldn’t say for sure because I had no yardstick to go by.

So, how much protein is enough protein? This question looks a lot like another question that asks, “How long should a man’s leg be?” The answer might be: “as long as it takes to reach the ground.” You need as much protein as needed to build muscle.

The Mayo Clinic recommends that protein intake be about 10% to 35% of a 2,000-calorie diet. This amount translates to a whopping 50 to 175 grams of protein. That’s a huge range and not much. Even among experts there are certain question marks, or at least that’s how I interpret it, given such a broad scope.

And after all, no wonder; you can’t underestimate the importance of protein for everyday life, not to mention building muscle. Protein is essential for human life. Your skin, bones, muscles, and organ tissue contain protein. Protein is also found in your blood, hormones and enzymes.

You need protein. The question again is how much do you need? Your body takes in ingested protein and breaks it down into amino acid components for use. The body cannot store unused proteins. All unnecessary amino acids are stripped of nitrogen and stored as fat (or used as energy). Nitrogen elements are processed as waste by your kidneys and liver. Not being an expert or guru here, you might want to check all of this out, but I think I’m in the ballpark.

So, if you only need 100 grams, but you eat 180 grams, guess what, the rest of the 80 grams is either fat around the intestines or pooped out. Either way, excess puts undue stress on the body. Protein is not a good source of energy unless you are a big cat roaming the plains of the Serengeti. So there is no incentive to eat more protein than you need. On the contrary, you are punishing your body by consuming more than you need.

But get this, after thousands and thousands of years there is still no scientific basis for the idea that high protein consumption is better for building muscle. There is no scientific reason to think you need a gram of protein for every pound of body weight. There aren’t any that I know of.

None other than what appears to be common sense. If you agree, your average bear needs 45 to 70 grams of protein (female and male); then wouldn’t it make sense that your muscle building grizzly would need a lot more? However, the red flag is that many supplement companies use this kind of reasoning to push many expensive protein powders.

As for what I propose, I do it. I’m almost 49 and just don’t have the energy or desire to be a gym rat again. But that doesn’t mean I’m not interested in working out or being healthy. On the contrary, with two little girls, I have a huge motivation to live a long life; long enough to see my little girls eventually have little girls of their own.

I eat a balanced diet with lots of vegetables and fruits. And I drink about 10 to 15 cups of water a day. As a good meat eater, I can probably eat my daily 75 grams easily. But since I exercise about 45 minutes every other day fairly hard, I now drink about two tall glasses of milk a day. And I probably consume about 12 eggs a week or so. All of this probably brings my protein intake up to an average of 110 grams per day, which I think works for me.

But it’s all an inexact science. How do I know it’s working for me? Well, less than that; I get hungry and cranky. Vince Gironda used to say that protein will ward off hunger pangs and make you feel full. I will buy it. I know that drinking less water makes me feel dehydrated. Less protein and I feel cranky. It’s really the real reason to eat my 100 to 110 grams of protein, no, but it’s my way of listening to my body.

And that, I think, is ultimately the key. You have to listen to your body. Your body will tell you if you are not consuming enough complex carbohydrates. Your body will tell you if you are eating too much protein (increasing girth will be a sign).

If nothing else, start with your basic protein requirement of 75 grams and add 50%; then evaluate how you react. What are your workouts like? What are your energy levels and how quickly do you recover? Based on these observations, either take away or add a little more. I talked about the 3 circles and how you should move with them; well, same here.

Finally, I no longer recommend buying tons of protein powder. Instead, I think you’d do just as well to drink more milk (or soy) and have a few more eggs a day. These are quality sources of protein and pennies on the dollar compared to the protein powders on the market today. A liter of milk and 3 eggs will add about 56 great grams of protein to your diet. Need more?

Also, if you eat three balanced meals a day with about a quarter pound of meat as part of that meal; you will probably consume about 28 to 30 grams in that session. That gives you anywhere from 80 to 90 grams per day. Now add more milk and eggs; this will get you into the 150 gram range. And guess what, you didn’t have to buy super-premium, nitrogen-enriched, whey concentrate and super-duper hi-test protein powder.

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