How Much Protein To Consume Daily For Weight Training

For those that are avid weight-lifters, it's important to make sure that you are consuming enough protein rich foods that your body requires. However, it's important to make sure that you aren't consuming too much protein, as this can lead to nausea, fatigue and diarrhea. There are specific supplements on the market that are very convenient for this type of need; however, they are also very expensive and highly unnecessary when you can just eat protein rich foods. It's up to you to choose which foods are going to work out best for you, and the ones that will provide you with the essentials that you need.


Those that are engaging in typical weight training each day need to be getting at least 1.5 – 2.0 grams of protein per kilogram of their body weight. There is a very simple formula that you can use to determine how much protein you need to be getting. First, you need to understand that I kilogram of your body weight is equivalent to about 2.2 pounds. Therefore, you just take how much you weigh, divide that by 2.2 and multiply by 1.5 and 2.0. This will give you a range of how much you should be consuming in a day. If you have rapid changes in your weight, you will need to re-figure the formula to determine the new amount that you need to be consuming.

Those Looking For Muscle Mass

If you are more worried about how much muscle mass you can gain, it's important that you are getting the perfect amount of protein in your diet, along with the right amount of calories for your age, height and weight. The amount of proteins for the average weight trainer is about 0.55 – 0.91 grams per pound of body weight. It's dangerous to fall below the average amount and it's also dangerous to go above the average amount, therefore talking with a specialist could be the best advice.

Foods That You Should Be Eating

It's vital that you are thinking about the types of foods to eat that will provide you with the right amount of protein during your weight training. You should be choosing foods that are healthy, not just foods that say they contain protein. Healthier foods are better when it comes to the type of physical activity that you are doing.

The main foods that you need to keep an eye on for protein are mostly red meats, dairy products, as well as nuts and seeds. Although supplements might seem easier and more effective, it's better for your body if you are eating foods that are rich in protein rather than using substitutes. Eating a food that is good for you isn't hard, it just takes a little time to know what you like, what's good for you and where you can find it for a good price. If you ever need help, you can always talk with a doctor or nutritionist about foods that are rich in proteins.

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