Of course everyone knows protein is key to building muscle and staying lean, and you make an effort to consume enough daily. But how much protein do we actually need?
A new review out of Canada of recent studies shows that you may still not getting enough protein. For example at the low end of what is typically recommended you should be consuming .8 grams/kg of bodyweight. So for a 180-pound guy that works out to a be a mere 66 grams of protein a day. Even if you up that to 1 gram/kg you get about 82 grams of protein a day. Not really enough for a fit and active person.
According to the recent study even upping your intake to 1 gram/kg is still not enough. The data confirmed that higher protein diets help with weight-loss efforts, finding that subjects saw the best results with a diet of about 25% protein. They suggest 25-35 grams of protein per meal, which works out to 75-105 grams in a day—before any snacks.
Another factor to consider is the timing of your protein intake. Spreading out your protein intake during the day will allow muscle synthesis to continue over a 24-hour cycle, in other words, your body continues supporting its muscles.
In summary your protein intake is not determined by a set equation. You must take into account multiple factors. For example: Activity level, height, weight, goals etc.
Speed lifts (e.g., box squats, speed deads & speed bench) are essential to increasing strength, acceleration and power.
One of the main reasons we go to the gym is to build muscle mass. The first year we start training we make insane progress, then all of a sudden we hit a brick wall and all progress begins to plateau.