Do you need more protein in your diet?
Check out a recent article review from Examine:
“Protein requirements for experienced bodybuilders, and possibly resistance-trained athletes in general, are likely to be greater than currently indicated by the RDA. The study at hand used the IAAO technique to determine protein requirements and found that, on average, the eight young, male bodybuilder participants required about 1.7 grams of protein per kilogram of bodyweight per day, with the corresponding “new” RDA being 2.2 grams per kilogram (1.0 gram per pound) or perhaps even more. Importantly, this finding was on a rest day separated by at least 48 hours from a previous training session, so protein requirements on training days may be different. The current study findings are supported by controlled trials showing greater muscle growth with protein intakes around the 1.7 to 2.2 gram per kilogram range, as compared to lower intakes.”
2017 03 23