2600 calories per day X .30% = 780 calories from protein There are 4 calories per gram of protein 780 protein calories divided by 4 calories per gram of protein = 195 grams of protein

Three times when higher protein is called for

You probably noticed in the example above that using 30% of calories from protein comes out very close to one gram per pound of body weight. However, the percentage of total calories method is more accurate because it accounts for different goals. The examples above were for someone who wanted to lose weight.

Obviously your optimal caloric intake, and therefore your protein intake, will vary depending on what you want to achieve. If you

want to gain weight, you're going to need more calories, and a substantial portion of those extra calories should come from protein. Clearly, there are times when a higher protein intake is necessary. These include:

1) When you are trying to gain muscular body weight
2) When you are using a low carbohydrate diet for fat loss
3) When you are "carbohydrate sensitive"


Protein Intake and Gaining Muscular Body Weight

Let's suppose you're male, you weigh 190 lbs. and you maintain your weight on 3000 calories per day. To gain weight you'll need to increase your calories. Makes sense, right? Specifically, you'd need about 3500 per day. Now let's do the math: 30% of 3500 calories is 1050 calories per day. 1050 calories divided by four calories per gram is 262 grams of protein a day. That's nearly 1.4 grams of protein per pound of body weight!

After everything we've discussed so far, you're probably wondering, "isn't that entirely too much protein?" True, 1.4 grams per pound

of bodyweight seems like a heck of a lot of protein. However, there is a very logical reason for this extra protein, so stay with me for a minute. Granted, there's no scientific "proof" that high protein intakes this high will grow more muscle, but that's not the reason for the extra protein. The reason is your protein intake has to go up along with your calories in order to keep your nutrient ratios "balanced."

You need more calories to gain weight, but if you only add the extra calories from fat or carbohydrate, you would probably find yourself getting fat - and fast! As bodybuilders know all too well, excess carbohydrates, especially in the presence of a calorie surplus, can easily cause fat storage. The same goes for dietary fats. A high calorie diet with 70% of the calories from carbohydrates might be ok for a long distance runner, but chances are, a bodybuilder would get as smooth as a baby's butt eating like that!


Protein intake and low carbohydrate dieting

The second time when more protein is justified is when you are using a low carbohydrate diet. The baseline diet of 55% carbohydrates, 30% protein and 15% fat is without a doubt the healthiest, most balanced way to eat, and most people will lose weight on this diet, as long as calories are below maintenance. However, take a look at the diets of the world's best bodybuilders and fitness competitors and you'll discover that nearly all of them use some variation of the low carbohydrate or moderate carbohydrate diet to achieve the "ripped" look necessary to win competitions.
If you decide to choose the low carbohydrate approach to dieting, the problem is that you can't just drop out all those carbohydrates and leave the amounts of protein and fat right where they were. If carbohydrates are decreased substantially, the protein (and to some extent, the healthy "good" fats) must be increased correspondingly so the calorie deficit doesn't become too large.

When your carbohydrates are too low and your calories are also low, the result is almost always muscle loss. Not exactly what a bodybuilder wants, is it? So, to offset the drop in carbohydrates and keep your calories above "starvation level," your protein intake must be increased - sometimes to very high levels. Exactly what ratio of protein to carbohydrate you take in depends entirely on your type of metabolism and can only be determined through trial and error.

Not only does a high protein level fend off muscle loss while on low carbohydrates, but it can also speed up the fat burning process. Protein has the highest "thermic effect" of any food. That means that protein foods speed up your metabolism because your body has to work harder to digest, process and utilize this nutrient compared to fat or carbohydrate.

The "thermic" effect of protein is one of the reasons that a higher protein diet is more effective for fat loss than a high fat diet or

a high carbohydrate diet. Too much of any food type can be stored as body fat, but protein is less likely to be converted to fat than any other nutrient.

Protein intake for the carbohydrate sensitive or insulin resistant

A high protein, low carbohydrate diet may not be appropriate (or healthy) for year round maintenance, but there is no question that a higher protein diet makes it easier to lose body fat. One reason for this is because of the thermic effect of proteins, but another reason is the effect of moderate or low carbohydrates and high protein on insulin and blood sugar levels. Let me explain:

Some people are very "sensitive" to carbohydrates. This means that when they eat a lot of carbohydrates, they "overreact" and there is an unusually large surge in their blood sugar and insulin levels. Insulin is an important anabolic hormone and is responsible for moving glucose into body cells, but too much is not a good thing.

Large concentrations of insulin in the bloodstream activate fat storage enzymes and promote the movement of triglycerides in the bloodstream into fat cells for storage. Too much insulin also inhibits enzymes that promote the breakdown of stored body fat. The only solution to this problem is less carbohydrates and - you guessed it - more protein.


Conclusion - There are no "rules"

The one gram per pound of bodyweight guideline is good as a general rule of thumb for bodybuilders, and the 30% of total calories guideline is even better. However, it's impossible to set hard and fast rules about protein intakes, because no single rule could possibly apply to everyone. The amount of protein you need depends on how hard you are training and on whether you want to gain, maintain, or lose bodyweight. It also depends on whether you decide to take the high carbohydrate, low fat approach or the high protein, low carbohydrate method. Neither way is right or wrong. What's right is what works for you.

No single diet will work for everyone. Nutrition is a highly individual issue and you must make adjustments to your diet to account for the differences in your metabolism and your body type. If you've tried the conventional, high carbohydrate, low fat diet and it hasn't produced satisfactory results, a diet with moderate or even low carbohydrates might be the answer.

If you decide to take the low carbohydrate approach, you're going to have to increase your protein to make up for the lower carbohydrates. If you don't, you'll end up losing your hard-earned muscle. You're also going to have to eat more protein if you want to gain lean body weight.

Even though it flies in the face of conventional wisdom and seems excessive, it's entirely possible that you might need as much as 1.25 grams to 1.5 grams of protein per day - or more - to get optimal results. In the third installment of Bodybuilders and Protein, we will conclude the series by looking at the often

extreme protein consumption habits of competitive bodybuilders. Then we will answer the question that's on everyone's mind: "Isn't eating too much protein bad for your health?"

This article was provided courtesy of Tom Venuto. Tom is a lifetime natural bodybuilder, personal trainer, gym owner, freelance writer and author of "Burn the Fat, Feed The Muscle" (BFFM): Fat Burning Secrets of the World's Best Bodybuilders and Fitness Models.

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