How much protein is good for me?

Question

I work out 3-4 times a week/an hour or two each time. I don't want to bulk up but I am lean and want to stay this way. I know that protein is important in muscle repair and that I why I am curious as to how much is adequate for the amount of exercise I do. I am 5'5, 120lbs. If anyone could help me out I would really appreciate it.

Answer 1

This makes interesting reading.

Cultural Propaganda on Protein Consumption
http://dgwa1.fortunecity.com/body/protien.html

Answer 2

Your body can absorb 1 gram of protein per pound of lean muscle mass per day. Any additional protein will not absorb (you basically piss it away and put strain on your body).

You'll need to get your body fat index measured and apply it to a simple formula.

In your case, a woman is considered to be in good shape where your body fat is about 20%, where the rest of your body is about 50% water and 10% bones, making your lean muscle mass about 20% of your total weight without bodyfat.

120 x .2 = 24, 120 - 24 = 96 lbs of lean mass

96 x .2 = 19.2 lbs of lean muscle mass

So you'll be able to absorb 19 grams of protein per day. Try to calculate how much protein you get from food and then max out on the protein supplement and continue to take protein until you get the desired effect. It's best to take your protein supplement after you work out. I would also suggest that you take BCAA (branch chained amino acids) which offset the natural muscle degradation process after workouts.

You may also want to consider taking creatine; which will increase the density of the learn muscle, while you strap on the protein.

Good luck and be careful

Answer 3

for someone trying to bulk up 1 gram of protein per poung of body weight is good. For somone your size who is not trying to gain size but is still working out reguarly I would say 60-70 grams would do well.

Answer 4

You don't want to just guess at this item, it is best to measure it with the pros...here is the website.

http://www.bodyandfitness.com/Information/Bodybuilding/protein.htm