Law 5: Protein Up & Often | 10 Laws Of Muscle-Building


If you want to build muscle and lose fat, you need to prioritize your protein. Learn how much to eat and the best time to eat it!

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When I was going to school for nutrition in the ’80s, we always recommended lower protein to people. The thought then was that too much protein would be bad for the kidneys. Today, we know better. For people who train hard, protein recommendations are at least double what they are for inactive people. That means that if you’re in the gym training hard, you should be eating 1.5-2.0 grams of protein per kilogram of body weight.

If you want a simpler recommendation, go for about 1 gram of protein per pound of lean body weight. If you continue with an active lifestyle, these protein recommendations don’t really change. In fact, it seems that we might need relatively more protein as we transition from our 20s into our 60s and beyond.

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