How Much Protein Do You Need?

One thing's for sure: There is nothing stopping a gay man that's decided he wants pecs and a six-pack. The gym isn't for everyone, but there are a few things gay men that are serious about building muscle mass need to know about protein—our body's building blocks.

Shakes, meat, eggs... What's the perfect protein combination to build muscle mass? More than likely, protein (in some form or another) is a part of your workout routine—or at least it should be if building muscle mass is your goal. But before you run out to the nearest health food store or replace all of the food in your refrigerator, know the science behind protein. You may be consuming too much (or too little)!

About.com Exercise Guide Paige Waehner says:

"The average American consumes about 50% more than the recommended daily amount [of protein]. Yet we often see athletes, business executives and weight loss fanatics turning to protein powders, drinks and nutritional bars in their quest for more protein. Is this really necessary? That depends. It is true that resistance training and endurance workouts can rapidly break down muscle protein. If you exercise heavily, you might need to up your protein intake from the RDA's recommendation of 0.8 g/kg to 1.2-1.8 g/kg."

Waehner then goes on to talk about the maximum amount of protein you should be consuming:

"What if you're trying to build more muscle? Shouldn't you eat more protein? Covert Bailey in his book Smart Exercise: Burning Fat, Getting Fit, states that 'the maximum muscle mass the human body can add in one week is one pound. That is the upper limit of the muscle fiber's capacity to make protein into muscle; any protein beyond that is simply converted to fat.'"

However, Waehner also points out:

"The more you exercise, the greater your protein needs will be."

So, what are your protein needs? Use Paige Waehner's protein calculator to calculate your ideal intake.

More Gay Health & Fitness:
Cosmos = Calories
Tips for Healthy Gay Living
Gay Smoking and Cancer

Body Image:
Gay Men and Eating Disorders
Gay Men and Body Hair Removal

What Kind of Gay Man Are You?
Protein Princess

_{Image © Andreas Thies.}