Where Can I Get The Protein I Need
If you are at the beginning of your bulking phase, increasing your protein intake from real food is the best way to give your body the materials it needs to build lean muscle.
Here is a handy list of all the foods you can get all your protein requirements from:
- Chicken Breast: 33g of protein per 100g
- Cod: 18g of protein per 100g
- Whey Protein: 80 to 90g of protein per 100g
- Vegan Protein: 70 to 80g of protein per 100g
- Clams and Other Molluscs: 48g of protein per 100g
- Low-sodium Parmesan Cheese: 42g of protein per 100g
- Tofu: 17g of protein per 100g
- Lean Beef: 36g of protein per 100g
- Lamb: 25g of protein per 100g
- Pork Tenderloin: 23g of protein per 100g
- Soya Protein Isolate: 88g of protein per 100g
- Eggs: 12.5g of protein per 100g
- Grilled Salmon: 24.2g of protein per 100g
- Tuna: 23g of protein per 100g
- Grilled pork chop: 31g per 100g
Will Protein Make Me Gain Weight
Too many calories from any source can make you gain weight. If you want to gain muscle, you will likely see the number on the scale increase.
Muscle tissue holds water while fat does not this is why you might see changes in your body composition but not see weight loss. Too much protein more than your body needs can be stored as fat for later usage and also lead to weight gain.
Optimal Daily Protein Intake For Vegetarians And Vegans
The protein requirements discussed so far were based on studies that used animal-based protein supplements, such as whey or egg protein supplements, or were conducted mostly in omnivores. There is no reason to believe that people who get their protein mostly or entirely from plants have inherently different protein requirements, but since plant-based proteins tend to be lower in quality than animal-based proteins, if you obtain most of your protein from plants you will need to pay attention not just to the amount of protein you eat but also to the quality of that protein.
A proteins quality is determined by its digestibility and amino acid profile.
Digestibility matters because if you dont digest and absorb some of the protein you eat, then it may as well not have been eaten. Animal-based proteins consistently demonstrate a digestibility rate higher than 90%, whereas proteins from the best plant-based sources show a digestibility rate of 6080%.
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How Much Protein Do I Need To Build Muscle
EMMIE SATRAZEMIS, RD, CSSD August 7, 2020
Muscle is made up of mostly protein, so its no surprise that a high protein diet can help you build more of it. Exactly how much protein per day you need is debatable. Common bodybuilding advice suggests eating one gram of protein per pound of bodyweight to support muscle growth, however, the science behind this recommendation varies depending on age, fitness level, and overall body composition goals.
Based on the existing research, heres how much protein you should be eating to build muscle.
Where To Get Healthy Lean Protein
Even though you need more protein when you’re gaining weight, you’ll likely have no trouble meeting your recommended protein intakes. A single 6-ounce portion of fatty fish — like salmon or tuna — supplies 44 grams of high-quality protein, while eating 3 ounces of turkey breast increases your protein intake by 26 grams. Make a “chicken Parmesan” that’s weight-gain friendly by topping a 6-ounce chicken breast with a spoonful of tomato sauce and an ounce of Parmesan cheese, and you’ll have an entree that supplies 42 grams of protein. Cottage cheese, eggs, full-fat milk and Greek yogurt also contain high-quality protein for weight gain.
You can also meet your protein needs with plant-derived foods. A cup of edamame, for example, contains 29 grams of protein, while black and lima beans each contain 15 grams of protein per cup. Whole grains, nuts and vegetables also contain small amounts of protein. While most plant-based foods are low in at least one amino acid you need for muscle gain, eating protein from a variety of plant-based foods ensures you’ll get what you need.
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Optimal Daily Protein Intake For Healthy Sedentary Adults
For adults, the US Recommended Dietary Allowance for protein is 0.8 g/kg. However, a more appropriate statistical analysis of the data used to establish the RDA suggests this number should be higher: 1.0 g/kg.
Note that, contrary to popular belief, the RDA doesnt represent an ideal intake. Instead, it represents the minimum intake needed to prevent malnutrition. Unfortunately, the RDA for protein was determined from nitrogen balance studies, which require that people eat experimental diets for weeks before measurements are taken. This provides ample time for the body to adapt to low protein intakes by down-regulating processes that are not necessary for survival but are necessary for optimal health, such as protein turnover and immune function.
An alternative method for determining protein requirements, called the Indicator Amino Acid Oxidation technique, overcomes many of the shortcomings of nitrogen balance studies. Notably, it allows for the assessment of protein requirements within 24 hours, thereby not leaving the body enough time to adapt. Studies using the IAAO method have suggested that about 1.2 g/kg is a more appropriate RDA for healthy young men, older men, and older women.
Further evidence that the current RDA for protein is not sufficient comes from a randomized controlled trial that confined healthy, sedentary adults to a metabolic ward for eight weeks. The participants were randomized into three groups:
Carbs Vs Fat For Building Muscle
The next question, then, is why? Low-carb and keto diets are trendy among people who are trying to lose weight, and they can indeed be effective. But why do higher-carb diets work better for bulking?
Carbs have a few muscle-building benefits:
- Improved workout performance: when we eat a diet thats higher in carbohydrates, our muscles store extra glycogen, giving our muscles more energy, and improving our workout performance, and allowing us to stimulate more muscle growth .
- Greater protein efficiency: eating more carbs reduces protein breakdown, allowing us to use more of the protein were eating to build muscle.
- More insulin: eating more carbs causes us to produce more insulin, which helps us shuttle the calories were eating towards muscle growth 90097-2/fulltext” rel=”nofollow”> study).
- Improved hormones: Carbs increase testosterone and reduce cortisol when compared to fats.
- Lower incidence of getting sick: carbs strengthen our immune systems and reduce our chances of getting sick while lifting weights
- Faster muscle growth: theres also some research showing that the more glycogen we have in our muscles, the faster our muscles will grow.
- Fuller, harder muscles: glycogen is stored inside our muscles. Its a type of lean mass. So when our muscles are packed full of glycogen, theyre bigger and fuller.
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Optimal Daily Protein Intake For Pregnant Women
The protein RDA for pregnant women is 1.1 g/kg. This value was estimated by adding three values:
The RDA for a healthy adult
The amount of additional body protein a pregnant woman accumulates
The amount of protein used by the developing fetus
However, as we saw previously with non-pregnant healthy adults, the RDA may not be sufficient, let alone optimal. Theres some IAAO evidence that the RDA for pregnant women should be about 1.66 g/kg during early gestation and 1.77 g/kg during late gestation . Moreover, a meta-analysis of 16 intervention studies reported that protein supplementation during pregnancy led to reduced risks for the baby:
34% lower risk of low gestational weight
32% lower risk of low birth weight
38% lower risk of stillbirth
This effect was more pronounced in undernourished women than in adequately nourished women. Importantly, these values were determined from sedentary women carrying one child, meaning that pregnant women who engage in regular physical activity or are supporting the growth of more than one child may need even higher amounts.
Also, keep in mind that we can only tell you what the studies reported we cant possibly know about your health and your pregnancy specifically. Please be sure to consult with your obstetrician/gynecologist before making any changes.
How Much Protein To Build Muscle Ask An Rd
The main building blocks of your body,protein is used to repair and maintain your body tissues including muscle.
If your goal is to build muscle, then its important that youre getting the right amount of protein, as well as the right amounts of the other macronutrients, carbohydrates and fats.
The general strategy for calculating the minimum amount of protein that you need is 0.36 grams of protein per pound that you weigh. In a 165-pound adult, thats about 60 grams of protein per day.
But thats just the minimum recommended daily allowance .
You might be wondering if the minimum amount of protein recommended is enough to actually build more muscle. Below, well explore just how much protein you should consume per day to build muscle .
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Total Calories: 1699 Per Day
Exercise: 15-30 minutes of elevated heart rate activity.Intense exercise: 45-120 minutes of elevated heart rate activity.Very intense exercise: 2+ hours of elevated heart rate activity.
Editors note: The content on BarBend is meant to be informative in nature, but it shouldnt take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns.
What To Do With Your Lean Bulk Macros
If you choose to use the lean bulk macro calculator, youll be taken to your free plan. Including your daily macros and calories, plus a healthy grocery list.
And youll even have the option to upgrade to the Premium plan which includes custom recipes formulated to fit your macros!
But if you choose to do your own calculations, youll still benefit from learning all of my lean bulk strategies. To learn more, click below to get all 13 tactical lean bulk tips!
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Calories Needed For Bulking
The recipe for gaining muscle is the opposite of what it takes to lose weight â according to ACE, you need to consume more calories via your diet than the number of calories you burn through physical activity, in order to create a positive calorie balance. While protein is usually the star macronutrient when it comes to gaining muscle, you need to increase calories from all three macronutrient groups, including carbohydrates and fat, says Gatorade Sports Science Institute.
However, like trying to lose weight, gaining muscle mass takes time. You should aim for a healthy weight gain of around 1 to 2 pounds per week, says Sanford Health. To gain 1 pound of lean muscle mass, you need to consume approximately 2,000 to 2,500 extra calories over your resting metabolic rate, or RMR, which is the number of calories you need to maintain your weight. In contrast, it takes about 3,500 extra calories a week to gain 1 pound of fat.
Protein Supplements For Weight Gain
Upping your protein intake might offer more benefits in relatively fit people compared to exercise newbies. When you first start training, you effectively “shock” your system with your new, active lifestyle, so you’ll see significant progress in a short amount of time, even if your diet isn’t perfect or your exercise program isn’t ideal. As you get fitter, though, those results naturally taper off, and you’ll have to work harder to continue to see gains.
Once you’ve achieved your “newbie” gains, taking protein supplements might help you continue to see results, according to a review published in Sports Medicine in 2015. The review authors looked at the results from over 35 previously published studies that looked at the potential benefits of protein supplementation on strength and weight gain. While exercise newbies following less-demanding exercise didn’t typically see any added benefits when taking protein supplements, people following more vigorous workout programs did tend to see beneficial results for muscle gain.
Talk to your doctor before taking protein supplements, though, because people with certain underlying medical conditions, such as kidney disease, shouldn’t get too much protein. There’s no set amount of supplemental protein that’s recommended for everyone who’s trying to gain weight. A nutrition professional can help you figure out if you really need a supplement and, if so, recommend a type and amount that best meets your needs.
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Bodybuilding Nutrition : The Ins And Outs Of Bulking
When diving into the world of bodybuilding, there are often many unsubstantiated claims made about the use of nutrition and supplements. As bodybuilding becomes more main-stream, the scientific community becomes more interested in developing research-based recommendations. This is a plus for all of you who are looking for the latest and greatest nutrition information to maximize your gains to become the next Arnold Schwarzenegger, Dwayne The Rock Johnson, or Terry Crews.
How Much Protein Is Too Much
In terms of muscle growth, theres not much point in eating more than one gram of protein per pound of bodyweight per day. That is, going from one to 1.5 grams of protein per pound of bodyweight wont lead to muscle being built any faster.
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While protein plays an important role in helping your muscles recover and grow, theres an upper limit on the amount that your body can use to synthesize new muscle tissue. And most research points to that upper limit being around 0.7 grams per pound, or 1.6 grams per kilogram, of bodyweight per day.
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Is 50g Of Protein Enough To Build Muscle
It is important to note that the recommended daily 0.8 g kg typically skews towards the minimum amount you should be eating. And 50 grams of protein a day might not be adequate in maintaining lean mass, building muscle, and promoting better body composition in some especially active individuals and older adults.
Supporting Bones Hair And Nails
Protein is structural. It provides the basic material for connective tissue, bones, hair, and nails. For women, bone health and density is important, especially as we age. Getting enough protein can keep bones strong and minimize the density loss that comes with aging. It also keeps hair and nails looking healthy and strong.
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How To Calculate Calories For Bulking
With so much talk about how to lose weight, it’s easy to forget that there are people who want to gain weight with lean muscle mass, or bulk. To do that, you need to consume a caloric surplus â but it’s not as easy as eating anything you want.
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In order to bulk up, you need to build new muscle by doing weight- or resistance-training, according to the American Council on Exercise. As your muscles recover from that strength workout, though, it’s important to not only consume more calories than normal to gain muscle mass, but also to focus on getting the proper macronutrient breakdown in your diet.
How To Choose Foods With Protein
When choosing foods for protein, it is important to consider amino acids. There are nine essential amino acids that we need to eat because our bodies cannot make them from other molecules. All animal sources of protein provide these essential components. Plant proteins are mostly not complete, but they can be combined to include all nine.
For women looking to eat a healthy diet and to consume adequate protein, variety is important. If you get protein from a lot of different types of food, youll hit all the bases and get all the essential amino acids. Some foods that are particularly high in protein, with all essential amino acids, include:
- Three ounces of skinless chicken 28 grams
- Three ounces of steak 26 grams
- Three ounces of turkey 25 grams
- Three ounces of tuna or salmon 22 grams
- Three ounces of shrimp 20 grams
- Six ounces of Greek yogurt 18 grams
- Four ounces of one percent fat cottage cheese 14 grams
- One ounce of soy nuts 12 grams
These are high-protein foods, but nearly all foods have protein. Just one fist-sized serving of broccoli, for instance, has three grams of protein. A one-ounce serving of nuts or seeds has between four and seven grams of protein. Include a variety of meat, poultry, fish, dairy, and plant-based foods to meet your protein needs.
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How To Progress Through A Bulking Phase
Now you know how to consume your daily calorie needs. To start bulking, add 10 percent more calories. In the example above, 10 percent of 2,852 calories is 285 calories. They would add 285 calories to their previous allowance, now consuming 3,137 calories per day.
This first adjustment should come in the form of additional carbohydrate. To determine the amount of carbohydrate to add to your day, divide the new additional calories by four to get grams of carbohydrate. Try to distribute it evenly across your pre-workout, intra-workout, and post-workout meals.
After you make this first adjustment, continue tracking your weight three times per week, comparing your weekly average gain or loss to the previous weeks. You may be tempted to constantly adjust your caloric intake. For best results over the long term, stay on your adjusted plan for 2-4 weeks before you make any more adjustments.
Your overall bulking goal should be to gain 0.25-0.50 percent of your body weight each week. If you gain weight too quickly, you may end up gaining more fat mass than you want. If you don’t gain weight, you probably won’t be building much muscle.
If you’re not meeting this goal, add an additional 10 percent to your current daily calorie allowance. If your goal was to consume 2,000 calories a day, add 10 percent to that to get a daily total of 2,200 calories per day.