Trying to get over 200 grams of protein per day per my trainer's recommendation.
Discussion
That is a lot of protein. What is your training goal?
If I recall you are a former elite level hockey player…no?
Not I. Just trying to add 10 pounds of muscle.
Mine is taking of 5-10 lbs of fat off. I am thinking about a trainer. Any recommendations for engaging with a good one?
Good luck with your goals!
💜
Shouldnt need more than 1g of protein per goal weight pounds.
That's what I started targeting a few months ago but then I got a trainer and they said MOAR.
10lbs of muscle will take about 3 years 🫡
>eat 10lbs. of steak
>instantly have 10 lbs. more muscle in your body
no need to thank me
as in raw lean muscle, you can certainly gain that weight many times over in hydration and fat included and a ton of strength in lesser periods, look a lot bulkier within a year. but shredded lasting muscle takes years of consistency
You could make it happen on Starting Strength much quicker, but it'll take a very serious committment to lifting the big lifts.
What’s their rationale? Maybe it’s time to get a better trainer?
If anything when trying to gain muscle the recommendation is to lower the protein to ~0.8grams/lb of BW in order to accommodate for more calories usually carbs since protein is more satiating. This is assuming you’re eating a mixed diet of course.
For most people it doesn’t make a big difference either way, but if you’re struggling to gain muscle you would likely be better off increasing carbs not protein, or fat if you’re doing keto or carnivore.
How does increasing carbs help build muscle? I’ve never heard that recommendation before.
Increasing calories help build muscle. Generally it’s easier for people to increase their caloric intake by increasing carbs since they are less satiating than protein. That’s what I was getting at.
But to your question the role of carbs in building muscle is mainly by providing the energy necessary for your body to create the new tissue. Spikes in insulin resulting from eating carbs also aids the muscle growth process, which is why a lot of old school body builders used to inject insulin.
Carbs allow for more to be done while lifting, and for a quicker recovery, which means more lifting frequency.
“So, when it comes to protein, how much is too much?
It's hard to provide a specific answer since so much is still uncertain and the experts themselves don't agree. However, for the average person (who is not an elite athlete or heavily involved in body building) it's probably best to aim for no more than 2 gm/kg; that would be about 125 grams/day for a 140-pound person. New information could change our thinking about the maximum safe amount, but until we know more about the safety, risks and benefits of high protein diets, this seems like a reasonable recommendation.”
https://www.health.harvard.edu/nutrition/when-it-comes-to-protein-how-much-is-too-much