Do bodybuilders and other weightlifters need more protein?

Dear Leery lifter,  

Protein is a nutrient that’s necessary for life, so ensuring there's enough in your eating plan can be important for a functioning body. People who exercise frequently or at a high intensity may need more protein than those with a more sedentary lifestyle. But you might be surprised to learn that most people already meet or exceed their protein needs. That said, everybody’s body is different, and exactly how much protein you need depends on a variety of factors, including your weight, height, and current diet.  

What is protein, and how much do most people need? 

Protein is a molecule that helps the body build, repair, and support the growth and function of essential tissues and organs. In addition to growing and repairing cells, protein provides the body with energy. 

The exact amount of protein needed depends on how active you are in your day-to-day life and is usually measured using your current height and weight. For example, people who don’t exercise regularly might only need around 0.8 grams of protein per kilogram of body weight. On the other hand, experts recommend 2.0 grams for high-intensity athletes.  

Do bodybuilders and other athletes need more than the recommended amount of protein? 

 It’s possible that those who use more energy, like high-intensity athletes or bodybuilders, may need more protein to convert to energy. For weightlifters specifically, research has shown that around 2.2 grams of protein per kilogram of weight is an acceptable maximum amount of protein.  

Consuming more than the recommended maximum of 2.2 grams per kilogram of body weight has not been shown to benefit overall health or muscle growth. Research suggests that bodybuilders frequently consume excessive amounts of protein, which may be because they’re not aware of how much they need in the first place. While some people at the gym may fuel themselves to support their workout routine, others might take things further than necessary.  

Is it dangerous to consume too much protein? 

Research is still unclear on the potential effects of overconsuming protein. Excess protein is thought to be filtered out of the body through urine, but there isn’t enough research to support whether this is actually true. Other studies have linked excessive protein intake with cardiovascular problems, but those studies have been limited to mice.  

One challenge researchers face is differentiating between the effects of protein itself and the impact of other nutrients in protein-rich foods. For example, eating too much red meat (like beef or pork) has been linked to an increased risk of heart attack or stroke. However, it’s hard to tell if this is because these products contain a high concentration of proteins or the fat levels in these products.  

So, what are some sources of protein? 

• Animal products are often the most commonly thought of protein source. Lean, white meat options like fish or chicken are often preferable. Heavier red meats like pork or beef usually have less protein and more calories than lean, white meats. Other animal products including eggs and dairy (especially yogurt or cottage cheese) can also provide high amounts of protein.  
• Protein from plants can also be a great source. Plenty of vegans and vegetarians get most, if not all, of their necessary protein from foods like seeds, nuts, legumes, and other plant products.  
• Supplements like protein powder are also popular among athletes like bodybuilders. Ingredient labels on protein supplements can be useful in helping you find the best one for your needs. It’s usually good practice to avoid supplements with long lists of ingredients you don’t recognize, and stick to those that seem more simple or approachable.  

Everyone’s protein needs are different and what works for one person in your gym may not be right for you. If you’re concerned about protein intake, consider speaking with a health care provider, or dietician. Whatever you choose to do, hopefully working on your protein prowess will help trim the fat of your working-out wonderments!