So you’ve decided to make the switch to powerlifting, eh? At first glance, you might think you are in for some crazy nutrient demands - but in this easy-to-follow guide, we are going to break down how much protein you really need.
Protein for Strength Training
As you will know by now from many of our recent articles, protein requirements are completely essential if you plan on making some serious changes in your body composition.
If you are looking to build muscle and effectively lose weight - there is no better nutrient you can be eating than protein. In fact, protein is the only macronutrient that is stored in the body - meaning any extra protein you consume will easily be excreted as waste. This makes protein grain for muscle building goals as well as weight loss.
So, how much protein do you need if you are doing common strength training?
Although there are varying opinions online, the most common method is 1g/pound of bodyweight. In some cases, this could be a little excessive - but it really depends on the type of training you are involved in. Here is a simple chart to help you understand your protein requirements a little better.
|
WEIGHT |
ACTIVITY LEVELS |
MULTIPLIER (kg) |
TOTAL |
|
(220 lbs)100 kg |
High (4-5x/week) |
1.5-1.8 |
160g Protein/day |
|
(180 lbs) 80 kg |
Moderate (3-4x/week) |
1.2-1.4 |
105g Protein/day |
|
(130 lbs) 60 kg |
Low (1-2x/week) |
0.8-1.1 |
55g Protein/day |
As you can see - your protein requirement will be dependant on your weight, and more importantly, your activity levels.
If you are only strength training at a low impact and 1-2x a week, you will need much less than someone who trains intensively 4-5x a week. Most of you training for strength will fall into the 3-4x a week. Assuming your workouts have a moderate intensity there is no need to consume more than 1.2-1.4g/kg of body weight.
Why Powerlifting is Different
When it comes to your total protein demands, everything you consume (for performance) should be dependant on your actual workout scheme. For example - those who are endurance athletes will not need nearly as much protein as someone who is regularly stimulating hypertrophy through resistance training - it's just a different stimulus.
If you are new to the game of powerlifting and have been finding that your current macro scheme and protein requirements don't seem to be matching up with how you want to perform it could be time to take a more detailed look at your energy consumption in more detail.
Stay Tuned for Volume 2 where we discuss protein requirements for powerlifting.
