You can get energy from protein, fat and carbohydrates because they each provide calories, but protein is unique because it provides essential amino acids for maintaining your muscle tissues. Adequate protein is critical for meeting your goals, as a weightlifter, for increasing muscle mass. A trainer and nutritionist can work with you to develop the safest and most effective training and diet program for male weightlifters.
Requirements
The daily protein requirement for sedentary adults is about 0.4 g protein per lb. body weight, but as a weightlifter, you may need as much as 0.8 g protein per lb. of body weight per day, according to Iowa State University. A male weightlifter who weighs 200 lbs. needs about 160 g protein per day, or about 640 calories from protein since protein has 4 calories per gram. This means that protein would supply about 21 percent of the calories on a 3,000-calorie diet, which fits within recommendations to get 10 to 35 percent of total calories from protein on a balanced diet, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.
Animal Proteins
Proteins from animal-derived foods are complete, or high-quality, which means that they supply each of the amino acids you need to get from your diet. Ground beef, chicken breast, canned tuna and salmon each provide 21 to 29 g protein per 3-oz. serving, according to Iowa State University. An egg has 6 g protein. Dairy products, such as milk, cheese and yogurt, are also good sources, and they provide carbohydrates, which give extra fuel for your training. Choose lean proteins, such as skinless chicken and fat-free dairy products.
Alternative Sources
Plant-based, alternative sources of protein are cholesterol-free, and they may be lower in saturated fat than animal-based sources of protein. Soy products provide complete protein, and a half-cup of tofu has 10 g, according to Iowa State University. Beans and lentils provide 14 to 18 g protein per cup, grains have about 5 to 6 g per serving and vegetables and nuts may have about 2 to 6 g protein. These foods provide incomplete proteins, but you can eat a variety of incomplete proteins to meet your daily protein requirements.
Other Information
You are probably getting adequate protein from your regular diet, but if your dietary protein is not sufficient, you can get more from supplements, such as protein shakes or bars. As a weightlifter, you need to perform resistance exercises in order to gain strength, and eating enough protein only helps you increase your muscle mass if you train appropriately. Eating extra protein will lead to fat storage. Spread your protein intake throughout the day, and speed up your muscle recovery after a workout by taking in 1 g protein for every 4 g carbohydrates in your post-workout meal, recommends Iowa State University.
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