Protein Prescription

Six Factors That Affect Your Protein Requirements

- Neil Hill

What is the optimal way to eat to build muscle? The first thing you need to understand with protein requirements is that there is no magic number that everybody should consume. It will depend on genetics, nitrogen balance, hormone levels, and training volume. However, for a lot of people, sticking between 1 to 1.5g of protein per half-kilo of lean body weight is usually about right. Sometimes the requirements are even higher; however, this is less common. I’ve outlined six things you need to consider when deciding upon your protein intake.

1. Carbohydrate Intake

One of the most influential factors in deciding your protein requirements is carbohydrates and the amount you’re consuming. In short, you could say that carbohydrates are “anabolic” since they are “protein sparing.” In theory, if your diet is high in carbs, it should mean that you require slightly less protein, and if you are on a low-carb diet then you will need more protein to help retain a positive nitrogen balance. This occurs as your body will naturally look to stored glycogen as its primary fuel source, which spares your amino acids for key roles in recovery and growth. Without enough glycogen from carbohydrates, your body is more likely to then start converting protein into glycogen via gluconeogenesis, which will influence the amount of protein you require to recover properly and build muscle.

2. Hormone Profiles