Most recent studies on protein

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mlfen0778
mlfen0778 Posts: 36 Member
in Food and Nutrition
How much protein does a runner (who runs 5ks. 6 to 12 miles a weeks and on their feet 8 to 10 hrs a day) need to build muscle. Not maintain, I'm talking build. I see lots of answers but am asking real people with proof and scientific knowledge for answers. I wanna build muscle just too look good and run better. At the moment I weigh 214 pounds and am a 6'2 male and have around 24% body fat . My end goal is too weight 165 to 168 pounds, 7% to 15& body fat. Visible abs. TIA! HAPPY THANKSGIVING!!

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  • neanderthin
    neanderthin Posts: 9,925 Member
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    Kinda hard to build muscle while trying to lose 50ish lbs of body weight. Maybe lose some weight first and reevaluate.
  • AnnPT77
    AnnPT77 Posts: 32,178 Member
    edited November 2022
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    Neanderthin is making a good point. Also, running per se isn't going to build a lot of muscle**, so I hope you're weight lifting with a good progressive program even though you didn't say anything about that. If you must lose weight, losing it slowly would be more consistent with your goals than losing it fast. Think half a pound a week, or slower.

    I don't know about recent, but there's this, in answer to your actual question:

    https://examine.com/protein-intake-calculator/
    https://examine.com/guides/protein-intake/

    ** No, I'm not a runner. I'm a rower. That similarly will build a little muscle, rather slowly, as long as the challenge to strength keeps increasing progressively. Lifting is a faster, more efficient route.
  • cmriverside
    cmriverside Posts: 33,969 Member
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    Yeah, what they said. ^

    Here is the "Recomp" thread for you to read. Running isn't really a muscle-building exercise. If you look at runners, they tend to be very lean, muscle-wise.

    It's titled "Maintaining weight while losing fat" but you can apply the principles. It is pretty tough to gain muscle while in a calorie deficit, though. Depending on your current muscle amount, you may be able to have some gains, but it's going to be slow if you're not eating enough to create new mass.

    https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

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