Let’s be real: we’re obsessed with protein. According to a study in Nutritional advice, most Americans’ protein intake is significantly higher than the recommended daily intake. But even though proteins play a role essential role in several bodily functionsas weightlossbuild muscle and increase satiety, how much of this essential macronutrient do you need daily to build muscle?
To find out, we turned to Gianna Masi, CPT, RDNcertified personal trainer and registered dietitian with Beard, who shares expert knowledge on how much protein you need daily to build muscle. No matter where you are in your fitness journey, understand optimal protein intake is essential to success.
Fortunately, optimizing your protein intake does not mean consuming blindly. protein shake or devour mountains of chicken breast. Instead, it requires a more nuanced approach and understanding of your body’s needs, based on your body and activity level. That’s why we sifted through the bro-science online to break down the real science behind protein requirements.
In this article, we’ll discuss the connection between protein intake and muscle, how much protein you need, the potential downsides of consuming too much protein, and the best protein sources for muscle growth. It’s time to bust the protein myth, sculpt your physique, and optimize your fitness routine. Read on to solve the protein riddle.
The link between protein intake and muscle building
Here’s a little reminder from high school biology class: proteins are made up of amino acids, powerful building blocks responsible for muscle growth. You may have heard of the branched chain amino acids (BCAA)valine, leucine and isoleucine, which are particularly important for building muscle.
When you exercise, your muscles feel little tears. This is where protein comes in to repair and strengthen them. It provides the essential amino acids needed for this process, acting as a building block for your body’s muscles. Without enough protein, your muscles may have trouble recovering and growing after exercise.
Masi explains: “The link between protein intake and muscle building is that we need a minimum amount of protein per day, alongside resistance training, to help support muscle building and maintenance . Protein isn’t just for bodybuilders or weightlifters; they are essential. for everyone. Consuming enough protein daily helps support our muscles and lean tissue.
How much protein is needed to build muscle?
The magic number may vary depending on your age, gender, weight and activity level, but research recommends about 1.6 to 2.2 grams of protein per kilogram of body weight per day. This amount ensures that you are giving your muscles the amino acids they need for growth. To optimize your protein intake, studies suggests that it is better to spread your protein intake throughout the day over three or four meals that include 25 to 30 grams of high-quality protein.
“The Recommended Dietary Allowance (RDA) 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 mass. Many healthy people will need more protein, for example 1.6 to 2.4 g/kg/bw per day,” says Masi.
Adequate protein and calories from other macronutrients, carbohydrates, and fats will also help build and maintain muscle mass. Masi adds: “Protein can be distributed throughout the day when it makes the most sense for the individual. Many will find it best to spread their protein intake into “protein bursts” throughout the day, across meals and snacks, to reach the total they need. at the end of the day.”
Can you eat too much protein?
Although protein is crucial, it is possible to overdo it. Avoid thinking that increasing your protein intake will magically turn into extra muscle. Studies show that too much protein can put strain on your kidneys over time. Stick to the recommended amounts and focus on eating a balanced diet to give your body the full range of nutrients it needs.
That said, there’s no need to worry about overdoing it on 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 more optimal numbers for muscle protein synthesis, consuming more than 30 grams of protein with meals is a good thing.
Is the source of protein important for building muscle?
Animal vs. plant-based protein sources is a hotly debated topic in the world of nutrition. While animal sources like chicken, eggs and dairy offer complete proteins containing all the essential amino acids, a recent scientific review concluded that plant sources like beans, lentils and tofu could be as effective as animal proteins in boosting muscle protein synthesis by combining different plant proteins. Variety is key to ensuring you get a range of nutrients in addition to your protein intake.
But it’s not just the protein source that impacts muscle building potential. The amino acids you consume play a crucial role. “Higher quality protein sources will help with overall body composition and weight management,” says Masi. “Leucine is a very important amino acid for stimulating muscle protein synthesis. This is why foods containing high amounts of leucine are considered superior for muscle building. Richer sources of protein and leucine include meats , fish, whey protein and dairy products like cottage cheese, firm tofu and black beans.
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