Nutrition Myths - Building Muscle Requires an Excessive Amount of Protein

Many bodybuilders claim that in order to add muscle, you need to consume a lot of protein - several hundred grams per day. The truth is that the amount consumed by many bodybuilders is often too much protein. The recommended amount of protein for an active recreational athlete is in the range of 1.0 to 1.5 grams of protein per kilogram of body weight. For a bodybuilder, the recommended amount of protein is in the range of 1.5 to 2.0 grams of protein per kilogram of body weight. For example, a bodybuilder who weighs 100 kg (220 lbs) should consume between 150 and 200 grams of protein per day. If more protein than this is consumed, it does not mean that it will be converted into more muscle. In fact, over an extended period, a high protein diet can lead to calcium depletion, fluid imbalance, slower metabolism and decreased energy levels - all of which would have a negative impact on training and athletic performance. It is best to make sure that your diet maintains an appropriate balance of protein (15-30% of calories), carbohydrates (50-70% of calories) and fat/lipids (10-30% of calories).