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Optimal protein for 70kg male

satisatisati
satisatisati Posts: 260 Member
in Goal: Gaining Weight and Body Building
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

Replies

  • Gymladmatt
    Gymladmatt Posts: 475 Member
    100g should be enough for someone your weight
  • Lietchi
    Lietchi Posts: 6,993 Member
    I would recommend looking at this calculator:
    https://examine.com/nutrition/protein-intake-calculator/
  • kochevar86
    kochevar86 Posts: 1 Member
    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
    satisatisati Posts: 260 Member
    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
    satisatisati Posts: 260 Member
    Gymladmatt wrote: »
    100g should be enough for someone your weight

    Thanks for your comment
  • Lietchi
    Lietchi Posts: 6,993 Member
    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
    AnnPT77 Posts: 35,360 Member
    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.)

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