How much is too much protein?

rmn79

I recently spoke to a trainer who recommended I eat as much as 250 grams of protein if I want to gain muscle. I keep getting conflicting information, some say 90 is the most the body can take and the rest turns to fat. What is your experience?

jzammetti

If you eat at a surplus, you can gain fat...but not likely at a deficit.

I eat 1.2 grams of protein per pound of lean body mass - 125 -150grams a day or so. As long as you drink enough water and don't have any medical conditions, high protein is not bad for you.

jonnythan

250 is a ridiculously large amount.

People losing weight need more protein, as do people exercising vigorously. So you need a lot more than the RDA. A good rule of thumb is 1 g of protein per kg of lean body mass. For instance, if you're 150 pounds with 25% body fat, you have about 112 pounds of lean mass - so get at least 112g of protein a day. That can vary up and down, but for most people that's a solid target.

Goal_Line

250 grams is probably a bit excessive.

Lots of weight lifters target 1 gram per lb of body weight. So a 250 lifter would consume 250 grams.

Others target 1 gram per lb of lean body mass. - personally this is what I do and I've been able to grain both strength and size.

Frankly, you can go well below these targets and be fine.