Protein intake on off days

[bmxcellent]

I'm trying to gain muscle mass and I'm eating about 180-200 grams of protein per day (I weigh 200 lbs). How important is it that I keep up with this amount of protein on the days that I don't work out? I work out 4 days a week and it's tough getting in the protein so taking days off diet plan is relaxing but I won't do it if it will set me back.

Thanks.

[bigiz123]

if ur having trouble with the protein intake, a simple protein shake may make this easier. protein on off days is in opinion equally important as on workout days. im sure a few grams off wont make a real difference or anything, but at the same time still try to get an adequate amount

[Boss Man]

It will be a bit harder to maintain Protein intake on non-training days, as you can have more Protein at once, for about 30-60 minutes post-workout than any other time.

The main thing is on non-training days, when it's the time you would normally finish a workout, just have as much protein as you would, with your other meals of the day.

This means even though on non-training days, you should be having about 20-30 grams less Protein, you're still scheduling it in at the same times.

[sameey70]

180-200 grams of protein a day is an extraordinary high amount. Protein intake in itself does not build muscle mass and unless you're restricting calorie intake, which I doubt, you don't need that much protein. Any excess is going to be burned for energy, which is a waste, or stored as fat. Believe it or not, increased calories is more important than increased protein. Don't misunderstand, protein is important for increasing muscle mass in conjunction with adequate strength training, but unless you're eating a huge amount of calories, I believe you may be overdoing it a bit. 180-200 grams of protein is 720-800kcals. More than 2.0gm/kg is not recommended for any population and you're just over that with 180gms. (90.9kg x 2.0gms)

[Boss Man]

Well he's using around the 1g per lb of bodyweight formula, that has been debated ad infinitum for years, so I personally don't think he's doing much wrong, but I would be interested to hear why you think his intake is too high.

I ask respectfully of course, not to call you out, or diss your opinion .

[bmxcellent]

Yeah the reason I'm eating this much protein is because I've heard 1 gram per body pound is what should be eaten to gain muscle. calorie intake is pretty high too, at around 4000/day. I'm the type of person that has a hard time gaining weight (I'm 6' 6" and 200 lbs), but I can eat a lot so I'm doing everything I can to try and put on some muscle.

btw, thanks for the responses.

Andy

[swanso5]

on off days you can do 1 or 2 things

1 - keep protein the same but decrease calories from carbs and fats (mostly carbs i would suggest as you won't need a lot of them if you're not doing anything) so although total calories will be lower, protein cal's will be the same

2 - lower total cal intake but keep macronutrient % the same so if your having 3000 cal/day with 50% carbs, 30% protein and 20% fat on training days, off days you may have only 2250cals but still 50% carbs, 30% protein and 20% fat

[sameey70]

on off days you can do 1 or 2 things

1 - keep protein the same but decrease calories from carbs and fats (mostly carbs i would suggest as you won't need a lot of them if you're not doing anything) so although total calories will be lower, protein cal's will be the same

2 - lower total cal intake but keep macronutrient % the same so if your having 3000 cal/day with 50% carbs, 30% protein and 20% fat on training days, off days you may have only 2250cals but still 50% carbs, 30% protein and 20% fat

Currently he is getting 20% of calories from protein (800 pro kcals/4000 total kcals). Certainly 4000 kcals is adequate to meet the fuel demands for exercise and muscle building, but he also needs adequate carbs which serves as an important energy source, so bmxcellent, I recommend that you don't decrease the amount of carbs you are eating, no matter what your calorie level is....even on days off, because remember, these additional calories are the calories required above your energy needs for regular training and recovery.

[sameey70]

Well he's using around the 1g per lb of bodyweight formula, that has been debated ad infinitum for years, so I personally don't think he's doing much wrong, but I would be interested to hear why you think his intake is too high.

I ask respectfully of course, not to call you out, or diss your opinion .

The daily recommendation for serious strength athletes is .6-.8gms per pound of body weight which is 120-160gms/day.

[Boss Man]

I've heard about the 0.8 thing, though some even advocate 1.2, so I think the general maxim for many is 1, as that's kind of a mean average.

I agree that 0.8 as you pointed out, will probably work fine

I think he wouldn't do much wrong taking in 1g per lb, but I do think 0.8 would be perfectly acceptable. I would however say if he was to reduce his Protein intake, he would probably be a bit better off, going with your higher figure of 160, I'm not sure at the moment, 120 would quite give him enough.

That's just opnion though, not saying 120g a day will be pointless, just perhaps that something around 160, following your calculations, would be a tad more beneficial.

[sameey70]

concern is just that consuming more protein than is needed promotes protein oxidation, urea formation, and diuresis which increases the risk for dehydration.

[gayoc]

Consuming more protein that your body needs is not good. It is better that you have to mix it with fiber. Fiber could help your diet regulate some calories.