New H.I.T Training
n the New High Intensity Training, Dr Ellington Darden explains why you don't need a lot of protein during training to build muscle. Darden tells how he previously used 300+ grams protein each day, and came across research which convinced him, much less was needed.
What are the recommendations for daily protein consumption?
0.3-0.5 grams a day of body weight.
For average weight and condition.
Does not apply, if you are overweight.
For example, if you weigh 150 lbs, your daily protein requirements are 45-75 grams, way below most recommendations. Darden explains that very little protein is required for muscle build, as muscle is mostly water. Approximately 70% water.
To build a pound of muscle, you need:
453.592 grams in a pound, say 454g.
453.592 * .70 = 317.5144g water in a pound of muscle
453.592 * .30 = 136.0776g of protein + other
It takes around a week to build 1 lb muscle
136 / 7 = 19.4285714286 grams of protein per day.
If you normally eat 50 grams per day, then increasing your protein intake to 75 grams per day will cover it.