One of the main components of nutrition that every bodybuilder, whether professional or beginner, tends to know about is protein. Everyone knows that if you want to build your muscles and have a powerful physique, you cannot do it without protein. But just how much protein is necessary? Is there only one set way to calculate the required protein intake? Actually, there are several ways in which protein requirement is decided. A person’s history needs to be known before recommending protein requirements. Once all the details are known, trainers may choose one of the below methods to create the perfect nutrition plan which incorporates the right amount of protein for bodybuilders.
Methods of Calculating Protein Intake
Some trainers calculate the total protein requirement as a percentage of the total calorie requirement. This can be anywhere between 30-35% depending on the level of training. 1 gram protein contains 4 calories. Considering that an average bodybuilder takes in about 4000 or more calories a day, they would need about 300 to 350 grams of protein every day. This would of course vary depending on how often they train and how tough the training is.
By Body Weight
Protein requirement can also be calculated by body weight. While an average person only needs 0.8 to 1 gram of protein per kilogram of their body weight, for an average bodybuilder, this can be in the range of 2 to 3 grams per kilogram. This high intake of protein needs to be
accompanied by heavy training as protein by itself does not create a muscular body.
Muscle Gain or Weight Loss Consuming a diet that is high in protein suppresses appetite, so even if bodybuilders are
looking to shed some kilos before they pack on the muscles, it can be recommended to consume between 1.2 to 1.6 grams of protein per kilogram of body weight. If the goal is purely to gain muscle but not to the level of competitive bodybuilding, you would need to consume a
bit more, between 1.2 to 1.7 grams of protein per kilogram.
Once the protein requirement is calculated, it is necessary to check whether the requirement is being fulfilled through diet. The high protein requirements of bodybuilding may not always be fulfilled with food alone and in such cases, it is better to supplement it
with a protein powder instead of just gorging on more food. There are several protein powders available in the market, each with a slightly varying amount of protein per serving. Choose the protein with the best certifications for best results, such as Proburst’s range of
international protein that includes Whey Supreme, Nitrobuilder, Isoburst Supreme, Raw Whey and 100% Whey. Each product has high quality imported raw materials and proprietary formulations, trusted by over 1 crore customers.
You can buy Proburst products at your nearest retailer or even online at
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