How much protein supplement for bodybuilding?

Bodybuilders have only one question about proteins, namely, 'How much protein supplement for bodybuilding?'. However, the best protein supplementation comes from foods rich in protein, therefore knowing how much protein-rich foods you ingest daily can be the perfect ally for fast muscle growth.

A classic approach to protein intake says it needs to be absorbed about 30 grams of protein every 2 or 3 hours when you're awake.

Switching from a poor diet into a rich in proteins one, following the classic recommendation from above, leads to spectacular muscle growth for beginners. However, after a while, the benefits of such a mechanical scheme begin to diminish.

Next, we'll learn about different protein types and we'll answer to the main question of this article: How much protein supplement for bodybuilding?

Fast-absorbing proteins

In the cases of individuals who haven't fed properly for a while, the ingestion of a portion of fast-absorbing protein concentrate will immediately stimulate the anabolism of their muscles (anabolism represents the assimilation and formation of new tissues, a process that is opposite to catabolism, which means tissue destruction).

This is the case with fast-absorbing proteins such as those proteins extracted from soy or whey.

Duration of anabolic triggered protein.

Recent studies on anabolic effect in response to continuous administration of fast-absorbing proteins have shown that the synthesis of new human protein-specific protein amino acids is intense for a period of 30 minutes to 2 hours. This is the good news.

The bad news is that, despite the continued fast-absorption of protein, after up to 2 hours, the metabolism rapidly decreases to almost zero. It does not matter how much protein you take after that period because it will all be wasted.

Practically, this means that when you wake up in the morning (after eating nothing for 8 to 10 hours) and take a portion of protein concentrate, you will trigger a strong anabolic reaction. This decreases after 2 hours and, unfortunately, even if you administer a new portion every 2 hours, muscular anabolism does not increase much above zero because the amino acid receptors on the muscle fibers lose their receptivity to the anabolic action of proteins.

Only two factors can renew the anabolic receptivity of the muscles:

l  training

l  longer lack of protein intake

That means you will have only two extremely productive meals per day:

l  the first meal in the morning

l  the first meal after training

In other words, one day your muscles will be for 4 hours in an extremely anabolic environment, while for 20 hours will be an environment with an anabolism close to zero.

Low-absorption proteins

The traditional protein recommendation is not suitable for bodybuilders. A better approach is needed. It is said that milk protein (casein) is a slow-absorbing protein. A slow-absorbing protein means that it is slowly digested and as the amino acids in this protein reach the bloodstream, they will be quickly extracted from the liver or muscles.

So a number of amino acids in the blood can not increase much to create a catabolic environment.

This is also the case for all protein-derived foods such as meat, dairy, vegetables, or eggs. These foods don't create an anabolic environment but have interesting anticatabolic properties. However, whey protein and soy protein are digested so quickly that the body cannot prevent the increase in the number of amino acids in the blood.

Studies show that muscle anabolism is only triggered when a certain critical amount of amino acids enters the bloodstream. This condition is called hyperaminoacidity. Naturally, the body will try to prevent this steep rise in amino acids as it attempts to prevent any change in normal parameters, such as the body temperature, blood glucose, amount of fluid in the body, etc.

If it is so difficult to trigger a long-lasting anabolic process, we can overcome this conflict through antithesis, that is, the fight against catabolism.

This approach is especially useful when trying to maintain muscle mass during a weight loss diet.

In fact, a recent study has found that milk protein (casein) is much more appropriate if you keep a calorie restriction diet to lose weight.

How much protein supplement for bodybuilding?

For most, 2 g of protein per kilo, per day is an optimal value. That means that, if you have 80 kg, then you'll need 160 g of protein, daily.

When you follow a muscle growth program, you may need a larger amount, somewhere between 2.5 and 3 g protein per kilo.

Also, when you are on a diet, such a diet before a competition, the amount of protein should be around 2.5 or 3 g per kilo. If you like to eat a lot of meat, eggs, and dairy, you will need a smaller amount of protein from supplements, but if you are a vegetarian, then you will have to benefit from the protein supplements.

Protein supplements usually contain proteins in concentrations ranging from 40% to 85%.

They have a low level of cholesterol and fats, and a high level of bioactive compounds.

Protein supplements may also contain carbohydrates if made of whey, in the form of lactose. These are obtained through an ultra-filtration process that removes lactose and increases the protein and fats concentration but preserves the biological value of the protein.

Protein isolates supplements, especially whey ones, contain a high protein concentration of over 85%. Since sometimes high and/or moderate acid temperatures are used in the process of the elimination of lactose and fats, they can distort the protein by reducing its biological value.

Protein isolates that are stating on their labels that are obtained by processing at low temperature are superior to the others.

Protein isolates supplements help increase the level of antioxidants in the body, and stimulate the immune system and the hormonal responses.

Usually, isolates are optimized to contain the best combinations of amino acids to improve athletic performance.

A whey protein supplement should be taken as soon as you wake up. It is a fast-absorbing protein type that helps transport essential amino acids to the muscle, thus giving the start of the anabolic process. You can further enhance the effects it has by adding carbohydrates (fruits, oatmeal) to your morning meal. The optimal dose of whey protein is between 20 and 30 grams after you wake up, so be sure to read the label of your whey protein supplement for the concentration of protein per pill and match the dosage.

Additionally, the whey protein supplement is indicated after training. It is, at this time, one of the important supplements you should take. You will also need some extra glutamine to help your muscles recover faster and to get rid of the muscles pains that have been caused by your workouts session.

At the end of the day, when you prepare to go to sleep, you have to take a a casein protein supplement. You can simply take it in the form of a shake.

Casein is a milk protein that is digested slowly, unlike others. It helps to diminish the breakdown of proteins that occurs during the night.

Because of the way it digests, it gradually releases amino acids in your body, which your body can use as a source of energy.

The optimal dose is 20 or 30 grams, such as in the case of whey protein. Additionally, you can add one dose of omega-3 fatty acids supplement for a faster recovery.

Are there good proteins and bad proteins?

In a study conducted for 12 weeks on a batch of overweight US policemen, it has been clearly shown that those who used casein protein supplements lost more fat and gained more muscle mass than those who used a fast-absorbing protein supplement.

Do not fall into the trap of believing that some proteins are better than others. Both fast-absorbing ones that have anabolic effect and stimulate muscle growth, as well as those with slow absorption that have an anti-catabolic effect and prevent muscle breakdown, are good if you know how to use them.

In fact, their use together will always yield better results and will generate a stronger growth than their independent use. The goal of any bodybuilder should be to stimulate anabolism as much and more often as possible while applying an anti-catabolic strategy to prevent the destruction of muscle mass for the rest of the day.


How much protein supplement for bodybuilding has a clear answer. You should consume 2 to 3 grams of protein per kilo of body weight, meaning that for a regular 80 kg weighed male 160 grams of protein per day should be enough. Additionally, 20 or 30 grams of whey protein supplement in the morning and 20 or 30 grams of casein (milk) protein supplement right before bedtime should increase the results of your workout sessions. Find out more about Crazy Bulk supplements line by reading this review: