If you’re looking to build muscle mass, you are aware that consuming enough protein is an important element of the process. Being one of the body’s three macronutrients, proteins are essential for the creation and repair of muscles. What exactly is the right amount to consume to build muscles? Are a heaping of cooked eggs and chicken breast enough? (Spoiler alert: Not quite.)
We spoke to registered dietitians to find out more about the importance of protein to your body, the proper protein intake for people who have goals to build muscle, and how this consumption should evolve as you grow older. Find out everything fitness enthusiasts and newbies alike must be aware of.
Why is Protein Important in the Growth of Muscle Growth?
In a nutshell, protein helps your body repair and build your muscles.
Your muscles are comprised of tiny fibers, similar to the threads of the fabric of a sweater. They are extremely sturdy, but when they are stressed during exercises like weightlifting or exercise, small tears could develop in muscle’ fibers.
It’s a normal and crucial component of developing stronger muscles. When micro-tears occur the body enters repair mode to fix the damage. Protein is the answer. In a process known as protein synthesizing (MPS) which is a process that produces amino acids in protein aid to heal and “fill the gaps” the tiny tears that can cause your muscles to become larger than before when coupled with training.
Protein’s function doesn’t begin and stop with the growth of muscles also. This macronutrient is essential for various physiological functions within your body, like the production of enzymes and blood sugar stabilization helping to boost immunity, and so on.
What amount of protein Do You Need to gain Muscle?
To build muscle, try to consume 1.4 to 2.2 grams of protein for every kilogram of body weight every day, suggests Cynthia Sass, RD, a registered dietitian and board-certified specialist in sports nutrition based in Los Angeles. (To determine your weight in kilograms divide your weight in pounds 2.2.)
If this recommendation for protein intake is higher than you’d expect it’s because it’s. “The Recommended Dietary Allowance (RDA) for protein is 0.8 grams for every kilogram body weight however, this is a suggestion to the entire (sedentary) population, and should be considered to be a minimum” states Ellen Landes, RDN, a registered dietitian from St. Charles, Illinois and proprietor of The Runner’s Dietitian. “Active people require more than that, especially when the aim is to increase muscle mass.”
For instance, an individual who weighs 150 pounds living an active lifestyle would require around 55g of protein per day Sass says. If that person was regularly exercising in training in strength and cardio to build muscles, their protein requirements could be increased to around 150 grams a day, she says.
Is there a thing as too much Protein?
The majority of athletes and people who are active don’t require less than 2.2 grams of protein per kilogram of body weight each day. There’s an upper limit on the amount of protein in food that can be utilized for repair, maintenance of the muscles, and repair.
“Consuming much more protein than what your body requires to complete these tasks could block out the two other macronutrients: carbohydrates and fats,” Sass says. “An unbalanced macro-nutrient ratio could result in unwanted health issues and a deficiency in fat can affect hormone balance and reduce intake of fat-soluble vitamins while too little carbohydrates can result in a deficiency in fiber as well as adverse changes in the gut microbiome and numerous deficiencies in nutrients.”
Additionally, with excessive protein being not utilized efficiently by the body, excessive amounts of the macro could create a metabolic burden for the kidneys, bones, and liver, as per a review from 2013 published in ISRN Nutrition. Researchers also found that high-protein diets, which are high in meat, are associated with the risk of developing heart cancer or heart disease because of cholesterol and saturated fat intakes that are associated with them however further research is required.
Related: The 5 best Tips Start Your Fitness Journey
What amount of protein Do You Need After a Workout?
Consuming protein following a workout helps to support the growth and repair of muscles. There isn’t a universal solution, try eating approximately 20-40g of protein within a few hours after training, Landes suggests. “This size is great to stimulate muscle protein synthesis for building and repairing muscles after exercise” she elaborates.
There’s no right or wrong timing to consume protein, experts advise eating your post-workout food or snack within 30 to 45 minutes following your exercise. “Muscle sensibility is increased following intense exercise and muscles can absorb nutrients more efficiently during the timeframe,” registered dietitian Jennifer McDaniel, RDN, previously stated to The Output.
Another thing to keep in mind: “As we age, we require more protein to help kickstart the process of synthesis of muscle protein synthesis. Therefore, people who are who are over 40 should try to achieve that 40-gram target after an exercise,” Landes adds.
With these general rules to follow, don’t stress too much about keeping track of the precise amount of protein (or other nutrients) you consume. Some people find that tracking macros can be harmful. That is the reason, in many instances experts recommend sticking to eating a balanced diet. If you’re looking to track your protein intake to meet a specific goal for muscle growth (or other health-related target) it’s a great idea to talk with a registered dietitian to assist you in starting and help you determine the ideal amount of protein you need.
What are the Different Proteins that help to promote muscle growth?
Different protein sources are not the same. “Complete proteins such as fish, meat dairy, soy, and others include all amino acids essential to life and are especially rich in leucine. It is an essential amino acid that helps to kickstart the synthesis of muscle protein,” Landes says.
Protein sources that are plant-based are great also, but it’s crucial to be aware of the leucine content, particularly after exercise, since it’s not as abundant in plant-based alternatives. It’s possible that you need to consume more protein from different plant sources to reap the same leucine as well as the overall amino acid benefits you’d receive in animal products.
Does your intake of protein change As You Age?
As you age your body goes through a variety of changes, such as the gradual loss of the mass of your muscles. A healthy intake of protein is crucial to prevent the loss of muscle and improve general health. Older adults could benefit from a greater intake of protein to help with muscle health and avoid weakening due to age.
“Sedentary protein needs to increase by 0.8 grams for every kilogram [of body mass per dayup and then 1-1.2 grams for each kilogram by an age that is 65. The reason for this is to slow the loss of muscle due to age,” Sass says. “For building muscles, the same principles apply, generally increasing the intake of protein by 1.6-2.4 grams/kg according to the exercise regimen.”
More Tips on Nutrition to Increase Muscle Growth
Consuming more protein isn’t the sole factor on your mind when you’re trying to build muscles. There are other considerations to make following Sass:
1. Make enough calories
To ensure that protein from your diet is utilized for the intended purpose and not being used to fuel your energy, it’s important to ensure that you’re getting enough calories. A simple goal of achieving your protein goals will not be as effective in the growth of your muscles if you’re not receiving enough calories overall. If you don’t have enough calories, a portion of proteins won’t have enough to perform its vital functions for maintenance or repair, which could hinder your muscle-building efforts.
2. Eat Protein at Each Meal
In general, your body best absorbs protein when it’s distributed across the entire day. For instance, if need 100g of protein per day you’ll likely wish to spread the 100 grams equally throughout your meals, instead of trying to eat all of it in one sitting. It’s possible to absorb only up to 40 grams of protein in a single session, according to the Cleveland Clinic notes, so it’s not a good idea to consume more in one sitting.
3. Pay attention to Leucine
Leucine is a special amino acid that is an essential protein-building element is an inducer for the synthesis of muscle protein. Even if a person consumes sufficient protein in the body, a lack of leucine may hinder the efficient building of muscles.
How can you be sure that you’re receiving enough leucine? Start by picking the best portions, Sass suggests. Leucine-rich meals include animal proteins such as chicken, beef turkey pork, fish eggs, dairy products, and other eggs and plant-based foods like tofu, soybeans, tempeh, and tofu and legumes.
Takeaway Takeaway
Protein is a key component in the process of building muscles. Understanding your protein requirements deciding on a variety of high-quality food sources and adjusting your consumption as you get older are vital components of a balanced diet and fitness program. There’s no universal method, and seeking out healthcare professionals or registered dietitians guarantees the most appropriate strategy for you that aligns with your goals in health and overall well-being.
To receive personalized guidance on the amount of protein you should consume to build muscles (plus the answers to all of your nutrition-related questions) talk to an experienced dietitian. They can customize a plan that is based on your training schedule and goals.
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