I read an article from the Strength and Conditioning Journal today that examined in greater detail the best types and amounts of protein to consume for different athletes. It turns out that my calculations have been wrong!
According to the journal you only need 1.2 to 1.8 g of protein per kg of weight. Here are the steps to calculating how much protein you need to consume per day if working out 4-6 days a week doing resistance training.
1. Calculate your weight and convert to kg. I use this website to do conversions.
2. Multiply your weight in kg by 1.2 or 1.8. Use the higher value if you are exercising more often.
Ex: I weight 151 lbs. That equals roughly 68 kg. Since I work out doing resistance training 4 days a week I’ll use the higher protein intake value (1.8). 68 x 1.8 = 122.4 g of protein a day. That’s significantly less than I was told by other trainers in the past.
Finally, how much should you consume at once? For older, more experienced athletes you can consume 20-40g at once and see maximal muscle growth. For younger, less experienced athletes, they see no advantage by consuming more than 20 g at once.