Are there any published studies regarding the amount one should take for bulking?

[Jake14]

This is not a HRT question, but this is the forum i am most active on and nutrition is discussed often. Are there any published studies that examines the amount protien that should be consumed for bulking? I see a range of 1 to 3 grams a days for each pound of lean body weight which is a fairly large range. Are there studies to support the optimun amount of protien to be taken? Thanks. Jake.

[BallSak]

Get on PubMed and search away. It depends on how well your digestion is to some degree. I would also base it off of lbm and not total body weight. I can't imagine needing more than 2 grams of protein per lb of lbm. I personally do 1.5.

[EMW14]

I've been told 2g/lb body weight, which I find nearly impossible to accomplish. Per lb lbm sounds more reasonable. Personally, I gave up trying to measure and just eat as much as I can without feeling overfull or bloated or getting (too) fat. I find myself eating almost constantly, even using that criteria.

I gained 30 lbs in a year and a half before starting TRT 6 months ago and another 5 or so since then. Bf % has been as high as 16% but is currently around 11 or 12, with the goal being somewhere around 8 to 10%.

It really depends on wherevyou look and who you ask what kind of answer you'll get. I've seen some things in the health section of the newspaper that said 0.5% per lb was too much! That camp says our kidneys can't handle processing that much protien; I also heard recently from my wife's trainer at the gym (who is an unbelievably fit chick) that there was some recent study of long term heavy users of protien powder drinks have had kidney problems. I personally haven't seen it,so I don't know any details. OTOH, I would have to say "most people" (I'm referring to the newspaper column mentioned above) don't weight train very hard, if at all, and spend most of their time in front of the tv, so for those people, maybe 0.5g/lb of protein is too much; there is no doubt weight training causes the body to require more.

So I certainly don't know the answer, and I guess what I'm saying is that I question anyone who says they do have the answer.

[jasondd1]

Dont forget carbs and fats. Shoot for 20 x body weight in pounds for total calories. And a macro breakdown around 40/40/20 protein/carbs/fats.

[sfgiantsfan55]

i think that 20 x body weight is very age specific.. if you are young (teen , early 20s) maybe you can do this.. if you are an old geezer like me, 4000 calories will have u blown up like the michelin man

[tectime]

i think that 20 x body weight is very age specific.. if you are young (teen , early 20s) maybe you can do this.. if you are an old geezer like me, 4000 calories will have u blown up like the michelin man

Right on about age specific. At 52 around 3000 cals is great for me and I'm very active in the gym and very aggressive with my "hrt". I can handle 4000 daily without adding any bf but takes more planning to keep that 40/40/20 ratio everyone has mentioned as that is the same ratio I see the most from, and I have to up cardio alittle. Hahaha

[jasondd1]

i think that 20 x body weight is very age specific.. if you are young (teen , early 20s) maybe you can do this.. if you are an old geezer like me, 4000 calories will have u blown up like the michelin man

Just a guideline. Adjust the calories down accordingly. If you are gaining 1 pound a week this is a good number if more reduce until 1 pound a week.

AST Sports Science - High-Performance Sports Nutrition Supplements

This is a little more involved and they advocate even more protein but the tools might be helpful.

[sfgiantsfan55]

just my two cents.... 2 grams protein per lb bodyweight is doable.. that 3 grams / lb boby weight is just nuts. i agree with the 40/40/20 rule generally...

[Docd187123]

2g/lb BW is definitely high and may only be advantageous for those on lots of gear or extremely hard training athletes. He minimum needed to build muscle is more along the lines of ~.8g/lb but that doesn't mean you can't eat more protein. Here are a few studies:

1. Protein and amino acids for athletes. [J Sports Sci. 2004] - PubMed - NCBI
2. Dietary protein to support anabolism with res... [J Am Coll Nutr. 2005] - PubMed - NCBI
3. Protein intake and athletic performance. [Sports Med. 1991] - PubMed - NCBI
4. Beyond the zone: protein needs of active indi... [J Am Coll Nutr. 2000] - PubMed - NCBI
5. EFFECTS OF PROTEIN AND AMINO-ACID SUPPLEMENTATION ON PERFORMANCE
6. Protein requirements and supplementation i... [Nutrition. 2004 Jul-Aug] - PubMed - NCBI