How Much Protein Does a Bodybuilder Need?

Because bodybuilders have increased lean body mass and burn extra calories working out, they require more protein than Normal people. Consuming too much protein, however, can cause bad effects and decreased athletic performance. A proper diet and appropriate protein intake is very crucial for success in bodybuilding.

Percent of Calories

The Institute of Medicine provides general protein requirements for children and adults based on their total daily calorie intake. These guidelines recommend that regardless of activity level, adults should consume between 10 and 35 percent of their daily calories from protein, or about 75 to 263 grams per day for a 3,000-calorie diet. Bodybuilders’ protein needs often fall within this range. A review article published in a 2004 edition of “Sports Medicine” recommends that bodybuilders consume a diet consisting of 25 to 30 percent of their total calorie intake from protein, or about 188 to 225 grams of protein per day for a 3,000-calorie diet.

Grams per Pound and Kg 

The Institute of Medicine encourages all adults to consume at least 0.8 grams of protein per kilogram of body weight, or about 0.36 grams per pound of body weight each day. The academy of Nutrition and Dietetics reports that bodybuilders require 1.4 to 1.7 grams of protein per kilogram, or about 0.63 to 0.77 grams of protein per pound of body weight each day and that 1.4 to 1.8 grams of protein per kilogram is required to build muscle mass. The reason a bodybuilder's percent of total calories from protein may be similar to a nonathlete but protein requirements per pound of body weight are higher is because body builders generally consume many more calories than sedentary individuals.

Excess Protein

Excessive protein intake can be dangerous and is defined as consuming more than 35 percent of your daily calories from protein. The academy of Nutrition and Dietetics reports that consuming more than 1.8 grams of protein per kilogram of body weight, or about 0.82 grams of protein per pound, does not provide additional benefits when trying to build muscle.

High-Protein Foods

Lean meat, poultry, fish and seafood are excellent sources of protein for bodybuilders. Other high-protein foods include low-fat milk, yogurt, reduced-fat cheese, cottage cheese, eggs and soy products. Although most bodybuilders consume plenty of protein in their diet, for convenience, some add protein shakes to their diet between meals or when they’re on the go.