How to Optimize Protein Intake for Muscle Growth

Uncategorized May 17, 2021

You've probably heard it a million times, but it still rings true: having adequate protein is going to be one of the biggest contributors to getting strong and staying strong! 

 

Protein is what fuels all of our lean tissue and having it consistently throughout the day and having enough of it can ensure that lean tissue is here to stay! Whether you're try to mass or lose body fat, you want to make sure that you're retaining as much muscle as possible throughout any sort of dieting phase. What good is it to lose 20lbs if that majority of it is muscle? That's no fun!

 

If you want to tackle anything regarding your nutrition, tackle protein intake first! One way to track protein would be using hand portioning. A general guide for women is one palm size of protein per meal. Men can have 1-2 palms of protein per meal. If you want to get even more accurate than this, we highly recommend investing in a food scale and measuring out your protein ONLY! Don't worry about the other foods you're having just yet. 

 

Here's the scale we use: HERE! We don't get any money if you buy this one, it's just affordable and works well. 

 

Renassaince Periodization recommends having 1g of protein per pound of bodyweight. So, a 150lb person would need about 150g of protein per day. 

 

Here's a chart you can use to make decisions about what protein sources will give you the most bang for your buck, and also not require a ton of volume just to hit those protein requirements. This chart assumes you're eating 4 meals per day. If you eat less, you'll need more protein per meal. If you eat more than 4 meals, you can have less protein at each meal. If you are vegan or vegetarian, you can get protein from beans, nuts or legumes but the sheer volume required is going to be MUCH higher than having meat.

 

Protein Required Per Meal:

  125lbs 150lbs 175lbs 200lbs 225lbs
Whey Protein Powder 39g 47g 55g 62g 71g
Chicken 101g 121g 142g 162g 184g
Turkey 107g 128g 151g 171g 195g
Ground Beef (90/10) 120g 144g 169g 192g 218g
Salmon 154g 185g 217g 246g 280g
Eggs 260g 312g 366g 416g 473g
Milk (Skim) 892g 1071g 1256g 1427g 1622g

 

Do yourself a favor and select 4 types of protein that you can have today. If you can stay on top of protein intake, not only will you be on the path to being the strongest version of yourself, but you'll also curb other cravings. Getting enough protein is actually quite filling!

 

Feeling like you want more direction? Shoot us an email. We reply to every single one.

 

Stay strong out there!

P&R 

 

Close

Fill out the info below and we'll send the Kettlebell Skills Guide straight to your inbox!

You've got 6 skills, 20 drills, and 30 videos headed your way!