Optimal protein for 70kg male

satisatisati

Please recomend what's the ideal recommendation of protein that works for building muscles. Please share based on your own personal experience.
I am 70 kg. 20% body fat.
Height 166
Age 39 male
How much protein should I aim for everyday to build muscles.
I do weight training and yoga.

I am vegetarian can easily hit 100gm daily using cottage cheese, lentils, nuts, high protein yogurts, milk, peanut butter, soya products etc

Thanks

Gymladmatt

100g should be enough for someone your weight

Lietchi

I would recommend looking at this calculator:
https://examine.com/nutrition/protein-intake-calculator/

kochevar86

ACSM recommends 1.2-1.7 grams of protein per kg of body weight. Other studies recommend more than this going up to around 2 grams per kg of body weight for muscle gain. I personally try to stay around the higher end just because some days I do not reach my goal.

satisatisati

Lietchi wrote: »

I would recommend looking at this calculator:
https://examine.com/nutrition/protein-intake-calculator/

Thanks this calculator says 112 for muscle gain which is quite easy to hit
It also says you can eat up to 168 but it has no extra benefits

satisatisati

Gymladmatt wrote: »

100g should be enough for someone your weight

Thanks for your comment

Lietchi

satisatisati wrote: »

Lietchi wrote: »

I would recommend looking at this calculator:
https://examine.com/nutrition/protein-intake-calculator/

Thanks this calculator says 112 for muscle gain which is quite easy to hit
It also says you can eat up to 168 but it has no extra benefits

I think it says up to 168grams may provide additional benefit, according to limited research?
But yes, increasing protein beyond a certain point won't do anything except give you 'expensive glucose' if you are meeting your needs 🙂
I'd stick between 112 and 168 if I were you, also depending on what goal you find easy to attain.

AnnPT77

satisatisati wrote: »

Please recomend what's the ideal recommendation of protein that works for building muscles. Please share based on your own personal experience.
I am 70 kg. 20% body fat.
Height 166
Age 39 male
How much protein should I aim for everyday to build muscles.
I do weight training and yoga.

I am vegetarian can easily hit 100gm daily using cottage cheese, lentils, nuts, high protein yogurts, milk, peanut butter, soya products etc

Thanks

I like that Examine.com calculator, too.

I believe (based on their articles and what I consider to be other solid sources) that those of us who get a significant amount of protein from non-animal sources would be well-served to keep our goal on the high side of recommended ranges. That's as a hedge related to completeness in essential amino acids (EAA). Leucine is especially important for muscle gain/maintenance.

If older, keeping protein on the high side is also a good idea. For younger folks, protein timing matters less. For folks my age, spreading it through the day, maybe timing some after exercise, becomes a more important idea. You're way younger, not to mention 100% more male, compared to me, so I'm throwing this out there more as a future consideration in your case.

(Just as context: I've been ovo-lacto vegetarian for 47+ years. I'm female, 5'5", mid-120s pounds (57kg-ish), age 66, eat a good bit of dairy but few eggs (< dozen a month, probably significantly less). I eat to a 100g daily protein minimum, usually exceed it, often by quite a bit (20g+ on average). I figure 100g is a little bit more than 1g per pound of lean body mass, for me - estimated body fat is in mid-20s percent range. Maintenance calories are in the 1900-2500 range daily.)