How Much Protein Do Bodybuilders Need?

Scientists have argued about the optimal daily protein requirement for more than 100 years. The problem is complicated because athletes consume different amounts and types of proteins, ingest protein at different times of the day (i.e., mealtime or after exercise), and eat it with other nutrients.

A research review by Tom Ziegenfuss concluded that the optimal protein should contain all nine of the essential amino acids (not made by the body). Casein is an excellent food source because it is absorbed more slowly than soy or whey protein and promotes more protein synthesis in muscle. Whey protein (10 grams) consumed after exercise also triggers protein synthesis. Anabolic signaling from protein intake is more effective in younger people.

Athletes who want to maximize gains in muscle mass and strength should never train on an empty stomach and should consume a protein supplement shortly after exercise. The amino acid leucine is the most important food trigger for promoting protein synthesis. New advances in biochemistry have increased our knowledge of protein metabolism and muscle hypertrophy. (Strength Conditioning Journal, 32: 65-70, 2010)