Protein. The bodybuilder’s macronutrient. Rarely does a week at JKC elapse without a client asking Jon or myself some of the following questions:

  • How much protein should eat if I want to build some muscle?
  • What are the best sources of protein?
  • I know some people who take protein powder; should I?

To answer these questions definitively for all of you guys, Jon and myself thought it best to write a blog post that details the latest scientifically proven recommendations for protein consumption in the active population (All of you guys!)

How much protein should I eat if I want to build muscle?

The key here is the significance of the muscle building goal. I know that not all of the JKC Fit Fam want to look as swole as Schwarzenegger but if you want people to notice that you have been working out, you will need to build a little muscle in some key areas.

To do this you will need a certain amount of protein to assist in rebuilding your muscle tissue post-exercise. If you were to check Canada’s (very dated) Food Guide recommendations, you would find that they recommend an abysmal 0.8g/kg of protein. For me, that would equate to 78 grams/day. To put that in perspective, a 125 gram piece of chicken breast contains 39 grams of protein. Bang, two chicken breasts/day and I’m done…although I’d look more like Justin Bieber than just plain jacked.

You see, these recommendations are for the “average” population. However, as a member of the JKC Fam, you are considered members of the “athletic population”, that is, you engage of moderate to high-intensity activity multiple times per week, thus these recommendations do not apply to you.

So what do you need? Luckily, a recent study aimed to answer that question. Morton et al. 2018 examined 49 previous studies containing a combined 1863 participants looking for this answer. They found that to maximize effectiveness of resistance training anywhere from 1.6g/kg up to 2.2g/kg were optimal. So you don’t have to worry about the math, I’ve done it for you, simply find your weight in the table below and aim for at least the minimum number listed.

Weight in Pounds Weight in Kilograms 1.6g/kg/day 2.2g/kg/day
100 45 73 100
110 50 80 110
120 55 87 120
130 59 95 130
140 64 102 140
150 68 109 150
160 73 116 160
170 77 124 170
180 82 131 180
190 86 138 190
200 91 145 200
210 95 153 210
220 100 160 220
230 105 167 230
240 109 175 240
250 114 180 250

 

What are the best sources of protein?

Chicken? Eggs? Beef? Fish? Luckily for us, it has been scientifically determined what the best protein sources are. Proteins are rated based on their “biological value”, that is, the proportion of the protein from a particular food that is incorporated into the organism’s (your) body. Take a look at the table below. It ranks the biological value of numerous proteins. As many tables use whole eggs as the “gold standard or 100, this chart will do the same. The closer a score is to 100, the better. Note whey protein powder is much higher than 100, and since the rules of “The Price is Right” don’t apply here, going over is actually desirable. Also, just so you can get an idea for how much you need to eat to satisfy your daily protein needs, I have included the amount of protein in a typical serving of each item.

Item Biological Value Grams of Protein Per Serving
Whey Protein Powder 159 25 g/scoop
Whole Egg 100 7 g/extra-large egg
Cow’s Milk 91 9 g/cup
Cottage Cheese 84 28g/cup
Tuna 83 30 g/100 g serving
Beef 80 26 g/100 g serving
Chicken Breast 79 31 g/100 g serving
Yogurt (Greek) 68 23g/cup
Rice 59 2.7g/100 g serving
Oatmeal 55 2.4 g/100 g serving
Bread 54 9 g/100 g serving

Adapted from: http://www.fitstep.com/2/2-how-to-build-muscle/eating-for-muscle-growth/protein-quality-chart.htm

I know some people who take protein powder; should I?

This is highly dependent on the person. Basically, if you can achieve your daily recommended protein amount as specified above, then no, taking protein powder will not be of great benefit to you. However, if you find it difficult to get the daily recommended amount, then supplementation with a quality protein powder is highly recommended as they are very easy to utilize, simply add water and away you go. One that you could use would be something like Hemp Protein Powder – Hemp PrO. This is perfect for people like physicians or other health care professionals who may not have time built into their daily schedule for eating breaks.

If you are wondering what to look for in a protein powder ideally look for one that is a “Whey Protein Isolate”. These are the purest form of protein powders. A good suggestion is “Kaizen Whey Isolate” found at Costco. It is the cheapest isolate protein you will find and sells for $49.99/2 kg container. For a little cheaper option, check out “LeanFit Whey Concentrate”, also at Costco. As a whey concentrate, it is a little less pure then an isolate but still of high quality. This one sells for $39.99/2 kg container.

Hopefully this blog post has more than answered the questions you may have had about protein. However, if you are still unsure of some aspects written about here or perhaps something that wasn’t covered, please feel free to ask Jon or myself. We are always happy to answer the burning questions from those in pursuit of greater gainz!

photo credit: marcoverch Grünes Eiweißpulver via photopin (license)

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I am the oldest client at JKC at 79 years, soon to be 80. I started training at JKC July 2021. I started at JKC because two of my three sons Justin and Michael and their partners Andrea and Keir and one of my doctors recommended JKC. They all train at JKC Now my wife Linda trains at JKC too. My third son Jonathan lives in Kingston. There is a congenial community atmosphere at JKC. People are introduced to each other. There is effective personal training at JKC.

I’ve always struggled with both my weight and anxiety throughout my life. As a writer you live a pretty sedentary lifestyle filled with both realistic and unrealistic deadlines, so I needed something to get me off my butt and to get me moving. JK has been a godsend during this past year and a half in particular. The pandemic has been tough, but workouts with both Thomas and Jon have really helped reduce the stress and strain of a global pandemic, and added an anchor of normalcy back into my life — which has been worth its weight in gold.

JKC has created an incredibly inclusive environment that’s filled with all kinds of supportive folks from all kinds of different backgrounds. For folks like myself, being surrounded by people with such athletic ability can be intimidating in most gyms. It can actually be a deterrent, and it sometimes has been for me. But, at JKC it’s far from that — it’s inspirational. Everyone supports one another. Which is something that’s not easily found in this day and age, inside of a gym or out. Not to sound like a total cheeseball here, but it really feels like a family.

trap bar deadlift

A few of my wonderful friends and colleagues recommended JKC. I was told by one colleague that “It’ll be the best thing you ever do for yourself” and she was right! To be honest, I didn’t have much experience in any gym setting. And NO prior weight training experience. It was always so overwhelming! But from the first day, nothing was intimidating about JKC. Each workout is set up just for me, and with my specific skills and goals in mind. There are no stupid questions, you learn as you go, and what I really love, I always feel included and important, regardless of my skills/experience.

I’m 29 and I just had my 3rd Liftiversary 🥳 at JKC. I chose to train here because of the great word on the street and the fact that at lululemon, we’re encouraged to support our local community. My day-to-day routine is very busy, and I love showing up and having to think very little about my workout. The vibes are always good, my music choice is usually accommodated, and the bys are incredibly supportive and compassionate, helping me reach my goals (even when I had a broken hand). I also get to be my weird self, and am embraced fully.

I’m 35 and I started at JKC in November of 2019. I was coming off the win of the Royal St. John’s Regatta in 2019, and our crew was chomping at the bit to be stronger and faster for 2020. The reputation of JKC leached into our group and away we went! Unfortunately the regatta was cancelled due to COVID-19, but I just loved JKC so much I stuck around. JKC is different from other gyms because the level of experience the team has is unparalleled. Jon, Thomas and Craig all mesh well together and mentor me in a way that I know they love what they do and are genuinely excited to guide me towards my goals (and beyond). I really enjoy the atmosphere, the sense of community and all the positive vibes that I experience in every session. There’s never a time I don’t want to go because I’m motivated by the team’s coaching style and I get results.

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