How Much Protein Does a Powerlifter Really Need?

If you’ve been around training and the supplement world for a while, you can remember a time when protein was specifically talked about for sports and bodybuilding. The protein supplements had the consistency of concrete and tasted like concrete with chocolate powder in it.  Fast forward to “Now”, and it feels like everything has added protein.  Protein pasta.  Protein Milk.  Protein Cookies.  Protein Chips. 

In fact, I have 5 separate protein snacks in my pantry at the time this article is being written.  Protein is a big buzz word at the moment.  Don’t get me wrong.  It is really important for all sorts of health reasons.  But it can be a little confusing when you try to find out how much protein you actually need, specifically, how much protein does a garage gym powerlifter really need?

Writer’s Note: Before diving in, it needs to be stated I am not a licensed dietitian nor a certified nutritionist.  The information in this article is readily available through online and printed sources.  Any changes you want to make to your diet should be discussed with a healthcare professional.  

What is Protein?

According to the National Academy of Sports Medicine, protein is “Large biomolecules, or macronutrients, consisting of one or more long chains of amino acids.”  When you think about macronutrients (Carbs, Fats, and Proteins), carbs and fats are the energy of our machine.  Proteins are the building blocks used to create, build, and/or repair tissue in the body along with a laundry list of other amazing features.  

When to Protein?

Early in my lifting career, I frequently heard, “You better hit that protein window before it closes!”  What people were referring to was the 30 minutes after your workout where your body will absorb protein and nutrients efficiently, therefore, increasing recovery and the almighty gains.  As a young lifter, I would panic if I didn’t get my protein immediately after my workout.  “What if I lose all the gains?!  My body is going to start to eat itself!  I’m doomed!!”  In reality, I didn’t really need to freak out that much. 

Studies have shown that the “window” is more like a “garage door”.  Ingesting 20-40grams of protein up to 2 hours after workout shows better protein synthesis and recovery.  It should be noted that most of the studies that have been done have had very limited trial groups.  What I can tell you from personal experience is how much better I feel taking in some protein and carbs after a workout.  Even if it’s not going to add 100lbs to my bench or 3” to my arm size, I will be happy with just feeling more alive after a workout as a benefit.  

How Much Protein?

Now to answer the main reason you’re probably reading this:  “How much protein do I, as a garage gym powerlifter, really need?”  And the answer: well… it depends.  The overall consensus is people who have active lifestyles and are training regularly should shoot for 1.5-2g of protein per kg of body weight.  For us Americans that measure things in anything but the metric system, that’s roughly 1 gram of protein per pound of body weight.  If you’re 200lbs, you should shoot for 200 grams of protein.  Now, this is just a starting point. 

You might have some very specific goals that require adjustments.  If you’re pushing a hypertrophy block with the goal of building muscle, you should probably increase your protein intake a little higher.  The same goes for if you’re trying to cut weight but keep your strength and muscle mass.  Keep the protein higher and fill in the rest of your macronutrients to help stave off hunger and keep your body repairing and growing muscle mass even during the cut.  Does this mean the more protein you eat, the more muscle you will automatically grow?  No, absolutely not.  Calories and training stimulus drive muscle growth where protein helps with it.  

The brains at 3DMJ will give a guideline that says… the more food you eat, the less protein you need to eat. Meaning that during a diet, protein can help retain muscle and keep you feeling fuller, so aiming for that 1 gram per pound is solid. If you are bulking and getting adequate calories in other forms, you can probably aim for closer to .75 grams per pound. But that range also requires some experimentation from you. Some people feel better on closer to 2 grams per pound (which is a HUGE number btw). Start at 1, tinker, and see what feels best for you.

Now, I have come across clients and athletes who hear how much protein they probably should be eating and exclaim, “How in the hell am I going to eat that much protein every day!?”  As someone who has been eating over 200g of protein every day for the past 15 years, it isn’t as hard as you think. 

I personally use a protein shake with a personalized blend from TrueNutrition (Save 5% w/ Code: GML) for my morning meal.  I throw in some greens, almond milk, and also have some toast or cereal as part of my recovery meal. Usually the total amount of protein in the morning is 60-90 grams (I tran early in the morning so this is also my recovery meal/shake). 

After that, it can be pretty simple to snag 40-60 grams of protein per meal.  Chicken breasts are your best friend for lean protein with about 9 grams of protein per ounce.  That puts a 6oz chicken breast at roughly 54 grams of protein.  Do that for lunch and dinner with a high protein shake in the morning, and you’ve hit or are close to your goal.  That doesn’t even include the little bits of protein found in the extras like a yogurt dressing or sauce, cheeses (parmesan is LIFE), and even vegetables, beans, or pasta. 

There are some other finicky, and more specific targets for protein that you might want to look into further down the road. Things like maximize each meal, spreading out the protein adequately, sources of protein, timing of protein, you name it. But these things add up to small percentage points compared to the big picture of just getting in enough protein during the day consistently.

Why to Protein?

Protein just isn’t for building and maintaining muscle mass.  Yes, that is part of it.  But your body uses protein in all sorts of ways.  It helps build and maintain bone density, helps your body repair itself, and helps boost your body’s immune system.  It also helps in the production of hormones and maintaining hormonal balance.  All in all, protein is important not only for the gains, but also for overall health. 

As a powerlifter, the protein intake goal should be roughly 1g of protein per pound of bodyweight as a starting point.  Every person and body is different and unique so that number can vary.  Some do not react well to higher protein diets while others may thrive.  It is important to find what works best for you. 

A licensed nutritionist or dietitian can be a treasure trove of information and help.  If that is not doable, a seasoned powerlifting coach can also help point you in the right direction.  If you’re finding it hard to find how much protein you need or what are good sources, feel free to reach out to the coaches with the Garage Gym Competition.  Most if not all have had some kind of nutrition experience and can help guide and direct you as needed. 

This article was written by our contributor, Christian Ernst.

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