Confused about protein

Jamr8231
Jamr8231 Posts: 73 Member
in Food and Nutrition
Just how much do I need? I've noticed I'm becoming more and more trim and just about maintaining any mass, but I would like my muscles to be a little bit bigger.

I row hard about four/five times a week, 40 minutes at a time (usually), and I would say I take in around 80 grams of complete protein a day. Is this enough? Too little?

The online protein calculators differ a lot, so I'd really appreciate any feedback.

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    you need to be in a calorie surplus to gain muscle.

    0.8-1g of protein per lb of weight is recommended.
  • steve0820
    steve0820 Posts: 510 Member
    you need to be in a calorie surplus to gain muscle.

    0.8-1g of protein per lb of weight is recommended.


    This! ^^^

    You'll find a few different opinions on protein, and how much it should be. But, TavistockToad has it right, the range is around 0.8-1g per lb of bodyweight. Also, it won't matter much if you hit your protein macros, but aren't in a calorie surplus. You just won't add any mass.

    We are the same age, not sure how tall you are or weight, but I'm 5"9, currently bulking (186lbs), and I need over 3000 cals a day minimum!! Usually aim for 3500.
  • Jamr8231
    Jamr8231 Posts: 73 Member
    Really helpful, thanks!

    I'm 5'4" & 129 lbs.

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