Protein, working out, and gaining muscle mass
Hello all, I posted this question in the exercise forum but was advised to post here since DS'ers will better understand my anatomy.
I'm looking to increase my muscle mass. I work out daily and consume about 150g of protein/day. At 150lbs, that should be about right for building muscle, but because of the DS, should I be taking about 300g daily due to the malabsorption? Does anyone else here take 2x their body weight in protein grams?
It really depends on your weight.
For example, you weight 200 lbs. 200 X .4 = 80 grams of protein. You absorb about half of what you eat, so add another 50% to that 80 + 40 = 120 grams of protein. So this is your protein for every day living.
If you are exercising, then add a bit more for muscle building.
Just plug in your weight to the formulas above. It will give you a baseline to start with.
I am currently in the process of training for a Women's Physique Competition (Bodybuilding) and in the "bulking"phase where I am needing to gain muscle mass without gaining body fat. It is SO important to keep your proteins lean and whole; chicken, ground turkey, fish... things that you can eat and your body needs. Then SUPPLEMENT the protein you are not getting with shakes. It would be impossible to gain muscle mass on just shakes.
I take in about 150 grams of protein a day (also my bodyweight). It is a struggle EVERYDAY to get in the amount of calories I need to gain the muscle mass I need. I should be taking in a MINIMUM of 1400 calories but am struggling to get in 1100. It is very difficult but not impossible. Remember that the nutrients are nothing without the workouts. When you say you workout what are you doing?
If I can be of ANY help at all please let me know and I'm happy to!
Thanks for is he replies. Regarding the protein, is there a specific reason it needs to be lean? If anything,im trying to gain weight (both fat and muscle) so gaining fat through protein is not a big concern for me if that's the reason.
My workouts consist of weightlifting. I've had good results so far but would like to maximize my gains and have been wondering if ive been sHortchanging myself by taking in my body weight in protein rather than twice my weight in order to account for the malabsorption.
