Your Ideal Protein Diet Plan Using Carb Back-Loading and Carb Nite

Wondering about how much protein to consume while dieting on Carb Back-Loading or Carb Nite? We’ve got you covered in Your Ideal Protein Diet Plan Using Carb Back-Loading and Carb Nite.


Transcribed Version:

Hi everybody. This is Kiefer with, here today to talk about protein needs during dieting.

And this particularly pertains to Carb Nite and Carb Back-Loading. It’s really not difficult. Your protein needs vary anywhere from half a gram (0.5 g) per (pound of) body weight to 1.3 g is kind of the max. So what I usually try to do for people is target them at about one gram per pound of body weight. That’s a very comfortable place to start. And you don’t have to break that up evenly through the day. It’s best to get it from whole foods like meats, cheeses – things like that. Particularly I’m a fan of cottage cheese. That I use quite often to boost my protein intake. But in general, you’ve got a pretty wide window so you don’t need to obsess over it.

If you’re really going for massive muscle gains or maximum muscle gains, then you should try to stay around that one gram (1 g/lb) per pound body weight.  Going over 1.3 g has no advantages for muscle growth. There’s no real downside as long as you’re eating enough fat to compensate. But there’s no great advantage either. And a half of gram (0.5 g/lb) per pound of body weight is probably about as low as you want to go. That will help you maintain your muscle mass as you diet down.

Now, sometimes this can create a really large amount of protein that you want to get in. It’s okay to take a large portion of it immediately after your workout. A lot of people – let’s say you’re 200 pounds, which is kind of larger than average. But it’s really simple to just get one hundred (100) grams of protein immediately after your workout. This is a great way to make sure that you hit your protein needs without being so concerned through the day.

So half of your protein load, immediately post-workout, is not a bad idea. It works very well and it makes the diet very simple.

So that’s another tip from