How much protein is necessary to build muscle? Now there is a tricky question if ever there was one! I mean ask your doctor that and he will have you reading some books on health problems of the average Joe. I do not mean to imply that your Doc does not know what he is talking about but what they usually forget to, or do not have the time to, consider is that weight trainers need a lot more protein than the rest of the world. This is because protein is an important ingredient in tissue repair and builders muscles are constantly being ripped apart and repaired., So a lot of protein is required here.
The best way to get the required amount of protein is to get used to a high protein diet. But then again, how much protein does a high protein diet really have? It varies from individual to individual is the lead to the answer. Simply put first find out how much protein your high protein diet should have use the following formula:
Lean Mass Weight X 2.75 = Your Daily Requirement Of Protein
Great! But how do you go about finding your Lean Mass Weight? Now to get to that number you need to know your body weight and then measure your waist around your belly button. Multiply your weight by 1.082 and add it to 94.42.
Multiply your waist measurement by 4.15 and subtract the answer from the number you derived above. This is your lean body weight. Which would be your weight if you never had any fat on you at all.
If you want to know your body fat percentage. You will need to subtract your lean body weight from your gross body weight and multiply this number by 100 and divide the number by your gross body weight. This number is your body fat percentage. But for now we are satisfied with knowing our Lean mass weight.
So multiply your lean mass weight by 2.75 and you will have your daily requirement of protein in grams per day. Now we come to the question of where do we find that quantity of protein – I meaning which types of food?
Oats or porridge cooked in milk is a high protein food. To get your daily dose you could get yourself 150 grams of Quaker oats cooked in 300 ml of water and add 200 ml of milk when ready. This will provide the required 150 grams of protein for an average person with 60 kegs of lean mass weight. A point to note is to divide pounds by 2.2 to get to kilos.
There are protein supplements out there in the market and for those who cannot get a grasp on how to plan a high protein diet these protein supplements will serve their purpose well. Most of the protein supplements that augment muscle growth only work with the proper training routine. It is not possible to gain muscle sitting at home and gulping down protein in large quantitie.
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