In bodybuilding circles, the debate over just how much protein athletes need each day has raged since people first picked up weights. We know protein is essential for building new muscle, and that there is an absolute baseline for athletes. Most people put it at .75 to 1.0 grams per pound of bodyweight. That would mean a 200 pound person would need 150 to 200 grams of protein per day.
Most strength coaches, bodybuilders, and personal trainers would vehemently dispute this number. Most competitive bodybuilders (high intermediate to advanced) consume at least 1.5 to 2.0 grams of protein daily per pound of bodyweight. This would put the daily requirement for a 200 pound bodybuilder at 300 to 400 grams per day. This is the most common number for strength athletes.
It should be noted that these numbers are based upon the general consensus of the weight training community. There is no scientific conclusion on this matter. It is known that a point, perhaps 3 grams of protein per pound of bodyweight, the body begins to feel harm from the excess protein. If you possess a genetic predisposition to kidney disease, the additional workload can and likely will accelerate the illness. If you are a healthy adult, the excess protein shouldn’t be a problem.
As with all things in life, moderation is the key. Two grams of protein per bodyweight is a good, safe guide for bodybuilding. One gram per pound is likely not enough, and three grams per pound can put you at risk. The 200 pound athlete should consume 300 to 400 grams of protein daily. The goal of bodybuilding is to improve quality of life, and 2.0 grams of protein will certainly do that. However, since the long term implications of 3.0 grams or more per pound of bodyweight are not yet known, it’s often better to play it safe and follow the traditional numbers which have been shown to be safe.
