How Much Protein Should You Take?

f you are building up muscle, then you need to take in protein. The recommended amount of per meal is as follows:

35% of the calories and up to a certain threshold amount, per meal.

If the calories of your protein are over 35% of the meal, it is likely you are not getting enough energy from your carbs and fats. Your body would convert the excess protein to glucose to cover for the energy deficit. Foods that have over 35% protein include chicken (45%), tuna (90%), shrimps (97%) and whey protein supplements (between 67% to 83%).

The threshold amount is the maximum amount of protein you can take before it no longer increases your muscle mass. If you take protein over your threshold amount, and your body already has the energy it needs, your body would end up with surplus protein and simply get rid of the surplus.

The threshold is unique for everyone and it depends on whether you are working out. You have to experiment to discover your threshold.

There are two ways you can go about eating the right amount of protein:

1. Simply take high protein meals - but hold the protein supplements

High protein meals will maximise your muscle gain. But be careful with the chicken, tuna and shrimps. Take them so that the excess protein would not contribute to your body fat.

Reserve the protein supplements only for when your meals are not so high in protein, to bring your protein intake close to 35%.

Among foods, the steak is optimal for muscle building. A 250g steak is 36% and 62.5g protein. Taking it with vegetables, potatoes or butter would bring the overall protein percentage for the meal below 35%. Select grass-fed meat because they are way healthier. Try the perfect steak recipe.

Eggs are another good source, with 33% protein. Keep the yolk unhardened because it has nootropic properties. Go for free-range chicken eggs if possible. At home, I make delicious sunny-side up omelettes.

2. Decide the amount of protein you want and calculate the amount of carbs and fats to go with it

For example, you can use Tim Ferris' formula to determine the daily minimum amount of protein you need:

Let's say it is 137.5g of protein per day that you need, and you're breaking it into three main meals. So for dinner, you're taking 50g of the protein, which is 200 calories (kcals). Then the carbs and fats you should take along with your dinner should be 200/0.35 x 0.65 = 371 calories.

In both cases above, you should be careful not to gain body fat. Make sure your daily carbs, fats and excess protein do not exceed your TDEE (Total Daily Energy Expenditure). Protein exceeding 35% will be converted to glucose and so count it as such. Your protein, taken in the right amount will be optimal for muscle building.