How much daily protein is consumed by elite bodybuilders? The amount of daily protein consumed by elite bodybuilders can vary depending on factors such as their training program, body composition goals, and energy needs.
However, one report t states that it is common for elite bodybuilders to consume between 1.6 and 2.2 grams of protein per kilogram of body weight per day. This equates to approximately 120 to 165 grams of protein per day for a 75-kilogram individual. I have come across bodybuilders that eat much higher doses on daily basis.
It is important to note that protein requirements can vary based on individual factors, and it is always best to consult with a registered dietitian or a medical professional to determine a personalized and safe protein intake. It helps greatly if your doctor is an athlete and understands the increased metabolic demand for protein among individuals that weight train. It is believed that the metabolic demand for protein among individuals that train increases by more than 300% compared to individuals that are sedentary.
Besides doctors, there are some very good coaches out there that can be game-changers for you. On the other hand, there are others, that got a certificate over a weekend and present themselves as professionals, but haven’t a clue. So, if you’re looking for a coach, like everything, be discerning and smart about it
I want to circle back to the initial question and point out that the answer is “it depends.” If your typical workout is a set here and a set there, you won’t require the upper threshold of the recommended protein intake. However, if you’re doing volume training and training intensity is dialed up then you’ll need much more. One good tip is to find someone in your gym that is serious competitor and ask what their daily protein intake is. Bodybuilders are especial breed. Their sport isn’t just the one or two hours in te gym. It is a 24 hour program because everything is inter-related like their diet and rest. If you’re speaking to one that’s been at it for a while they can be a wealth of knowledge, especially on this topic.
- Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of SportsSciences, 29(sup1), S29-S38.