Though many fitness experts insist on consuming large amounts of protein, there is no need to include these in a regular bodybuilding diet. The thumb rule generally followed is a gram of protein, for each pound of one’s body weight. A dieter who weighs 200 pounds would therefore have to eat about 200 grams protein daily. Most of the magazines on body building insist that they eat much more than this amount.
An average adult should ideally eat 0.8 grams of protein for every kilogram of their body weight according to the RDA (Recommended Daily Allowance) for protein. A person who weighs 175 pounds should therefore consume nearly 64 grams protein per day. The reason these numbers vary is because RDA bases their suggestions on research carried out on men who were attending college. It was found that men require a certain amount of nitrogen to balance their system, though this has not proved very effective, for deciding on the muscle gain or loss. This may cast aspersions on whether the RDA estimate for intake of protein is relevant when considering a diet for body building.
The Acceptable Macronutrient Distribution Range (AMDR) is of the opinion that the amount of protein consumed in the calories should be at least 10% to 35% of the total quantity. This body was established in 2005 by the Institute of Medicine. It has been observed that both the AMDR and the RDA do not factor in the key component, exercise, when they made their recommendations as they concentrate only on the protein consumption, based on the total calorie intake. For people, who exercise regularly, the amount of proteins incorporated is crucial when following a bodybuilding diet plan.
Since both the AMDR or RDA have not been very clear on this factor, when suggesting a proper diet for body builders, dieters check out magazines that are written exclusively on this subject. The recommended allowance of protein is 2 grams per pound of body weight. This means that a man, who weighs 175 pounds, has to consume at least 350 grams of protein, daily. Here again, most magazines try to advertise products, as one of their ways of earning an income. Protein supplements as we all are aware, is always advertised in all magazines where body building is included. Therefore, taking all factors into consideration, one can safely assume that 2 grams proteins are ideal per pound of the body weight.
Remember that you will not promote muscle by ten times if you consume that much excess protein. Research on the subject indicates that excess proteins consumed, get converted to fuel by the amino acids in the body and not carbohydrates, or fats. The body requires fuel from proteins, carbs and fats and the fuel is adjusted according to the energy that is being expended. The protein required therefore, is a certain amount, after which it stores as excess in the body. Therefore a safe assumption after checking out various factors would be to consume about 70 to 120 grams of protein, when on the bodybuilding diet for building up muscle gain optimally.