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Although the metabolic work of building muscle may require somewhat more dietary protein, most Americans are probably already consuming this additional protein. Most Americans consume at least twice the Recommended Dietary Allowance (RDA) for protein. The RDA for protein for men ranges from 50 to 63 grams per day and for women 44 - 50g per day, 60g if pregnant and 65g if lactating. When excess protein is not needed for metabolic processes, including cell growth and repair, it is either used for energy or stored as fat.
People active in endurance types of exercise, such as walking, swimming and bicycling need slightly more protein to build muscle. Those engaged in resistance training or working out with weights may need twice as much protein as the RDA. In most cases, those participating in these activities are already getting adequate protein. In addition, they are most likely consuming a higher calorie diet to compensate for the high energy output, and a certain proportion of additional calories will be in the form of protein. In many cases athletes who consume large quantities of food are getting 3 to 4 times the amount of protein needed. There is no benefit from eating excessive protein. In fact excessive amounts can stress the liver and kidneys. Excessively high protein intakes, above 50% of calories, used by some body builders have no proven advantages and alter the metabolic processes in potentially harmful ways.
It must be remembered that simply ingesting large amounts of dietary protein does not cause muscles to become larger. A muscle must be exercised to develop and become larger. For strength, it must be worked more than normal and the workload must be gradually increased.
The following chart shows safe and adequate protein intake for building strong muscles.
Weight in pounds Grams of Protein
80 64-72
115 92-104
130 104-117
150 120-135
175 140-158
200 160-180
The increased amount of protein needed for muscle-building activity is still only about 20% of the daily calories. Over one-half of the calories can still be provided from carbohydrate sources such as whole grains, fruits, vegetables, and legumes. Not only do these foods provide energy and glycogen for the muscles, they are rich in vitamins, minerals, fiber and many beneficial phytochemicals. A well balanced diet is important for the novice athlete as well those in competition.
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