by Let’s face it: We have a protein obsession. According to studies i Nutrition Reviews, the protein intake of most Americans is much higher than the recommended daily amount. But while protein plays a vital role in a number of bodily functions, such as weight loss, building muscle, and increasing satiety, how much of this essential macronutrient do you need daily to build muscle?
To find out, we turned to Gianna Masi, CPT, RDN, a certified personal trainer and registered dietitian with Barbend, drops some expertise on how much protein you need daily to pack on muscle. No matter where you are in your fitness journey, understanding the optimal protein intake is key to success.
Fortunately, optimizing your protein intake does not mean blindly chugging protein shakes or eating mountains of chicken breast. Instead, it requires a more nuanced approach and an understanding of your body’s needs, depending on your body and activity level. That’s why we’ve sifted through the broscience online to break down the real science behind protein requirements.
In this article, we’ll cover the link between protein intake and muscle, how much protein you need, the potential downsides of eating too much protein, and the best sources of protein for muscle growth. It’s time to squash the protein myth, sculpt your body, and optimize your exercise routine. Read on to solve the protein puzzle.
The link between protein intake and muscle building
Here’s a quick refresher from high school Biology class: Proteins are made up of amino acids, powerful building blocks responsible for muscle growth. You may have heard of branched chain amino acids (BCAAs), valine, leucine, and isoleucine, which are extremely important for building muscle.
When you work out, there are tiny tears in your muscles. That’s where protein comes in to repair and strengthen them. It provides the essential amino acids needed for this process, acting as the building blocks for your body’s muscles. Without adequate protein, your muscles may struggle to recover and grow after exercise.
Masi explains, “The link between protein intake and muscle building is that we need a minimum amount of protein per day, combined with resistance training, to support muscle building and maintenance. It’s not just for bodybuilders or powerlifters. protein; it’s essential. for everyone. Getting enough protein a day helps build our muscles and lean tissue.”
How much protein is necessary to build muscle?
The magic number can vary depending on your age, gender, weight, and activity level, but research recommends around 1.6 to 2.2 grams of protein per kilogram of body weight each day. This ensures that you are giving your muscles the amino acids they need for growth. To optimize your protein intake, studies suggest that it is better spread your protein intake throughout the day across three to four meals containing between 25 and 30 grams of quality protein.
“The RDA (Recommended Dietary Allowance) for protein is 0.8 grams per kilogram of body weight (g/kg/bw) per day, which is low enough to maintain and build muscle. More protein will required by many healthy people, such as 1.6 to 2.4 g/kg/bw per day,” says Masi.
Adequate protein and calories from the other macronutrients, carbohydrates and fats will help build and maintain muscle mass. Masi adds, “Protein can be spread throughout the day when it makes the most sense for the individual. Many will find that it is best to spread their protein intake in “protein pulses” throughout the day through meals and snacks to get their full. at the end of the day.”
Can you eat too much protein?
Although protein is vital, it can be overdone. Avoid thinking that upping your protein intake will magically turn extra muscles. Studies show that too much protein can put strain on your kidneys over time. Stick to the recommended amounts and aim for a balanced diet to give your body the full spectrum of nutrients it needs.
That being said, there’s no need to fear overdoing protein if you’re physically active. Masi says, “There are myths about using only 30 grams of protein per meal, but this is not true. Although there may be a better number for muscle protein synthesis, more than 30 grams of protein meals all right.”
Is a source of protein relevant to building muscle?
Animal versus plant sources of protein are a hot topic of debate in the nutrition world. Although animal sources such as chicken, eggs and dairy provide complete proteins with all essential amino acids, a recent scientific review concluded that plant-based sources such as beans, lentils, and tofu may be as effective as animal proteins for protein synthesis. stimulate muscle through combination. various plant proteins. Variety is key to ensure you get a range of nutrients along with your protein intake.
But it’s not just the protein source that affects muscle building potential. The amino acids you eat play a vital role. “Quality protein sources will help with overall body composition and weight management,” says Masi. “Leucine is an amino acid that is very important in stimulating muscle protein synthesis. This is why foods with large amounts of leucine are considered better for building muscle. Sources higher in protein and leucine include meat , fish, whey protein, dairy products such as cottage cheese. , firm tofu, and black beans.”
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