Beyond-Brawn-2nd-Edition

Macronutrients
Protein
YOUR HOW-TO OF PRACTICAL BODYBUILDING NUTRITION
20.39 How much protein do you need? Who definitely knows, really? ere is no
need to go overboard with protein when you are not training full-bore. A
gram of protein (mostly from animal origin) per pound of lean bodyweight
should be in excess of what you need. If you are eating 4,000 calories or
more each day, and including generous amounts of animal products, then it
is almost impossible not to get lots of protein in your diet. But if you are on
fewer than 2,500 calories a day (for a male), and in hard training, then you
will probably have to make a deliberate effort to get enough protein.
20.40 When you are training at your most intensive and are close to or in new
poundage territory, play it safe and get as much protein as you can comfortably
digest—more like 1.25–1.5 grams per pound of lean bodyweight.
You will probably not need this much, but without this amount you may
be limiting your gains. Experiment and find out for yourself. Put theory
and “research” aside and get down to some personal empirical investigation.
ere is, however, a chance that you might overdo protein intake, which
could limit your progress. You need to experiment to see how your training
progress is affected by changes in protein intake.
Protein experiment
20.41 Using a reference book that provides a breakdown of food constituents, i.e.,
how much protein, carbohydrates and fat are in each item of food, discover
how much protein you consume on average each day. When in the intensive
stage of a training cycle, carry out this protein experiment. Increase your
protein intake by 100 grams per day for the duration of the cycle. Do this
by deducting 400 calories total from your fat and carbohydrate intake, and
replacing them with the additional 100 grams of protein. (One hundred
grams of protein contains 400 calories.) is will give you a big protein
boost.
20.42 If you detect a noticeable improvement in your recovery, rate or progress,
or in the length of time that progress is sustained, then adopt the protein
boost every time you are in the intensive stage of a training cycle. But if you
add the 100 grams of protein on top of your regular food intake, i.e., add
400 calories to your diet, you will be unable to determine whether it was the
protein or extra calories that did the trick.
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