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Bodybuilding – Excess Protein And Muscle Building

One common thought circulating around the bodybuilding industry is that consuming large amounts of protein will really help with the weight gain process. But how true is this exactly? Should you force yourself to eat a lot of protein on a daily basis to speed up your muscle building progress or will this just harm the body?

Let’s take a look at what happens when too much protein is consumed.

Too much protein and body health

The first common thing that most people start to think about when it comes to consuming more protein is whether or not this will harm the body.

In the vast majority of cases, if you don’t already have pre-exposure kidney problems, then increasing your protein intake will not cause any problems. Of course, we assume that you will not eat like 1000 grams of protein per day or so, but it should be up to 2 grams per pound or even 2.5 grams in some cases.

What happens with too much protein

Now that we’ve established that increasing your protein intake if you’re a healthy person won’t cause too much harm, will it actually help you build muscle?

Not exactly. Here is how this works.

Building muscle takes calories. Protein provides both calories and the amino acids needed to build the new muscle tissue and repair any damaged muscle tissue currently in the body.

However, if you meet your needs for these amino acids, no more will be used for that purpose. The

the body cannot store amino acids for later use; therefore, it must do something else with them.

What the body does with extra protein

So, once you have reached your peak amino acid requirements (which is typically about one gram per day from individuals eating a maintenance or bulking diet and 1.5 grams per day from those on a diet), the be used extra for fuel to support both current energy needs and building new muscle tissue, or otherwise stored as extra body fat (with some of it being excreted by the body as waste).

This may sound like eating more protein is perfect; use what you can to build muscle, then use the rest to fuel the muscle building process.

But, not so fast.

Consider the fact that in terms of energy, protein is the most ‘calorically expensive’ nutrient. For example, if you ate 100 calories of protein, after the digestion process is complete, you will only really ‘net’ about 75 calories. With carbohydrates you net around 90 calories (per 100 consumed) and with fat, this is even higher at 97 calories.

So for those of you on bulking diets where it becomes necessary to consume large volumes of calories to support muscle growth, you obviously want to get the most ‘bang for your buck’ in terms of energy density and food. If you need 4000-5000 calories every day, this will be a lot to consume and you don’t want to waste calories on digestion.

Therefore, once you have met your protein needs, you are much better off choosing to supply the energy your body needs with carbohydrates or dietary fat. These are also often much less expensive, so it will be a whole lot lighter on your wallet.

So, in terms of creating a bodybuilding diet, first get your protein intake in. This should be 1-1.5 grams per pound. Then fill the rest of your calories with the other two macronutrients. You can increase protein higher if you really, really want to, but usually it’s not the smartest way to do things, even if it won’t be particularly harmful.

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