Macro partitioning
Bodybuilding coaches recommend protein intakes of 2.0–4.84 g/kg/day, which exceeds the evidence-based recommendation of 1.4–2.0 g/kg/day for general physically active individuals, though this higher range may be necessary for highly muscular competitive bodybuilders.
If you are a competitive bodybuilder, especially if you are enhanced, your coach may prescribe protein intakes between 2.0 and 4.84 g/kg/day. This is significantly higher than the general recommendation of 1.4–2.0 g/kg/day. While general guidelines suggest 1.6 g/kg/day maximizes muscle gain, highly muscular athletes may require more to retain lean mass during contest prep. Distribute this protein across 3–7 meals daily.
Participant coaches reported recommending daily protein intakes ranging from 2.0 to 4.84 g of protein per kilogram of body mass. Existing evidence currently supports the ingestion of 1.4–2.0 g/kg/day of protein for physically active individuals [4], meaning participant coaches often recommend 2–3x the recommended protein levels found in the literature.
Why this rating
The data is based on coach survey responses (opinions/practices) rather than a controlled clinical trial proving efficacy of these specific high doses.
Source
Bodybuilding Coaching Strategies Meet Evidence-Based Recommendations: A Qualitative Approach
Alexa Rukstela et al. · Journal of Functional Morphology and Kinesiology · 2023
DOI 10.3390/jfmk8020084
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Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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