How Much Protein Do I Need To Gain Muscle Mass

Issues With Measuring Your Bmi

How much protein do I need to build muscle? Weight gain tips 2020

There are some serious limitations in attempting to quantify your gym progress with a BMI calculator. This one-size-fits-all approach fails to take into account some pretty crucial data about your body composition your ratio of muscle and fat, particularly visceral fat , as well as your lifestyle.

What Happens If You Eat More Protein Than What Your Body Requires

If you eat more protein than what your body requires, the excess will be converted into fat or used as energy. Eating too much protein can also cause kidney problems if there isnt enough water in the diet to flush out toxins from ingesting large amounts of meat products such as red meats and organ meats .

Whey Protein And Vegan Pea Protein Are Life Savers

The most anabolic type of protein is whey protein. Other proteins are effective, but tend to have different amino acid profiles, most notably a decreased amount of leucine, the most anabolic of all amino acids.

If you follow a vegetarian/vegan lifestyle and/or are intolerant of whey protein, vegan proteins and BCAA supplements can be beneficial.

We make both types of proteins here at transparent labs, and no, our whey protein and vegan protein are not like the others

Check out our ultra-pure and natural grass fed whey protein isolate and concentrate here. We also have certified organic vegan protein consisting of pea and rice protein with no artificial sweeteners!

External Studies

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What Is High Quality Protein

So, this again is a post in itself, and I certainly dont profess to be a prof in nutrition! For an open access discussion on this topic, see here. The basic answer is that for a protein source to be useful it needs to be digestible and useable by the body and have a sufficient amount and variety of amino acids that the body needs. Albumin is one of the most complete proteins, skimmed milk is also good and has shown similar effects as whey on MPS when taken post resistance training. More recent research is looking at plant-based proteins, such as pea, soya and potato.

Incidentally, for a review of the benefits of milk on human performance, check out my friend Dr Lewis James brilliant review article . Whey protein drinks show consistently positive effects on MPS post-exercise and casein is probably more effective for protein synthesis for a prolonged duration. Then theres obviously the 1000s of other vegetable and animal sources. Be sure to check out the open access review above to read about the quality of various other dietary protein sources.

Why Does Protein Help You Lose Weight

How Much Protein A Day to Build Muscle?

Protein helps replace carbs and fat that aid in hunger control and boost several satiety hormones. Therefore, the entire process helps curb or reduce hunger and aid in significant weight loss for many. Ir is one of the main reasons why you need to add high-protein meals to your daily diet. Also, it will automatically make you eat fewer calories naturally.

So, if you are aiming for effective weight loss, indulge in foods like chicken, eggs, fish, meat, and soy to meet your daily protein needs. Make sure you meet your needs at every meal to feel full and maintain muscle mass.

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How Do You Make A Protein Shake

A few years back, the most important thing to prioritize in a shake recipe was hiding the awful taste of the protein. Not any longer! Today, you can just mix a scoop with water in a shaker bottle, and more often than not, it’ll taste great.

But that’s not your only option. In the place of water, you could use milk, almond milk, or any other fluid that matches up with your goals. You could also blend it with fruit, nut butters, vegetables, or anything else that will keep your taste buds entertained and your body fueled with the nutrients it needs to stay healthy. Our “50 Best Protein Shake and Smoothie Recipes” give you dozens of options, to match specific goals and situations, like when you’re looking for a solid breakfast, to gain or lose weight, or just to add more nutrients and flavor to your life.

Meal And Shake Ideas To Meet Your Protein Needs

Following a high-protein diet isnt as difficult as it may seem, we promise. If youre looking for foods and other sources of protein to add into your diet to boost your protein intake, here are some of our favorite dietary proteins:

  • Eggs

  • Nuts, like almonds and pistachios

  • Seeds, like pumpkin seeds

  • Lean meats like lean beef

  • Quinoa

  • Lentils

  • High protein veggies, like broccoli and Brussels sprouts

Another easy way to get your protein is through drinks like a smoothie or a protein shake. Bonus: Liquids are easier to digest, so your body is able to absorb and use the protein in protein shakes and smoothies much quicker. Opt to create your drinks using a protein powder made from fast-absorbing proteins, like whey protein or pea protein, for an even speedier absorption rate.

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How To Lower Your Body Fat Percentage

Lowering your body fat percentage requires tactical management of both your diet and your exercise regime. However, in a nutshell, if you’re in a calorie deficit burning more calories than you consume your body fat percentage will fall. Start by using an online TDEE calculator to work out your daily calorie expenditure and reduce that by around 100-200kcals to begin crafting losses.

So How Much Protein Do You Need

How Much Protein Do I Need To Build Muscle? | Nutritionist Explains… | Myprotein

For any guy who’s cut his teeth on the gym floor and with several years of training behind them could theoretically get away with less daily protein. That’s because, the closer you are to your genetic limit in terms of muscle growth, the slower the gains will come. And the slower your rate of growth, the less protein you need to support that growth. Understood?

In short, if youre trying to gain muscle, or even if you just want to hold on to the muscle you have while you drop fat, 2.2g of protein per kg of lean body mass is plenty.

You can eat more if you like. However, bear in mind that its not going to make much difference to the speed at which you gain muscle and will make a difference not only to your bank balance, but potentially your waistline too.

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Are Protein Bars Good For You

These popular bars certainly can be good for you. They can also be little better than a candy bar. It depends on the ingredients.

Food manufacturers often create products they call “protein bars,” but which don’t offer much protein, and contain plenty of ingredients you may not want. Choose bars that provide an ample amount of high-quality protein without high amounts of calories, carbohydrates, and fats to help you lose weight, build lean tissue, and control hunger. If the bar has a very poor protein-to-carb ratio, meaning there are far more carbs than protein, you may be paying premium prices for what is basically junk food.

Pick from this list of the best bars to make sure you’re not just eating candy bars in disguise. You can also make your own! By using the right ingredients, you can rest assured that the bars you eat are good for you.

How To Up Your Protein Intake

Another easy way to get your protein is through drinks like a smoothie made with high-protein Greek yogurt or drinking protein shakes. Liquids are easier to digest, so your body can absorb and use the protein much quicker. Try to make drinks using a protein powder made from fast-absorbing proteins, like whey protein or pea protein, for speedier absorption.

Increasing your protein consumption has been shown to improve muscle building along with regular exercise training. If you are unable to get enough protein through diet alone, you can add protein powders to help boost your intake. Looking for ways to save on protein? Don’t miss our Black Friday protein deals round-up.

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Can Protein Powder Help You Lose Weight

The short answer: yes, but you still have to work.

Krissy Kendall, Ph.D., says this macronutrient is worth prioritizing first in your diet, and should make up at least 30 percent of your total calories when weight loss is the goal.

“Meeting your protein requirements in your diet is especially important when you increase your activity level ,” she says in the article “How to Lose Weight.” “Not only does it help your body build and maintain muscle mass, it may help to facilitate weight loss, and can increase your feelings of fullness. So, while you may associate a protein shake primarily with getting bigger, it can be just as important an ally when weight loss is the goal!”

Dietary protein can also help you lose weight because it has a higher thermic effect than carbohydrates and fat combined. This means your body burns more calories to digest, absorb, and distribute nutrients from protein than with carbs and fats.

That’s why the number of calories in your shake doesn’t tell the whole story. Boost just this macro first, and you might be surprised by the results you can achieve.

The 1g/lb Myths Origin

How Much Protein Per Day To Build Muscle And Lose Weight

Why is it then that many people say you need to consume 1g/lb? Aside from the facts that there dont need to be any good reasons for why people believe in a myth, that myths tend to perpetuate themselves via conformism and tradition, and that the fitness industry is flooded with myths, here are some plausible grounds for the confusion.

People copy the dietary practices of pro bodybuilders on androgens. Steroids enable you to build muscle protein far more rapidly than natural trainees. People based their recommendations on the flawed nitrogen balance studies back from when the world was still flat. The more is better heuristic. There are so many studies showing protein is good for you, its hard not to think more of it is even better. Supplement companies have an obvious financial incentive to make you want to believe you need more protein than you really do. There are actually several industry-sponsored studies showing absolutely miraculous benefits of consuming more protein . People cant be bothered with decimals and just round up to the nearest convenient integer, which so happens to be an easy to remember 1.

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Only You Can Tell How Much Carbs Your Body Needs

First of all, can you measure the exact amount energy you consume everyday? Probably not! Hence, it is impossible to know much energy youll need in a day. But, what you can do is analyse. It is a simple process:

  • Begin with high amount carbs diet for 2-3 weeks.
  • Analyse the difference in the belly and face fat.
  • If your belly fat increased considerably then you are eating more carbs than you need.
  • If your belly fat is almost the same and your muscles size has increased, then that is the carb amount suitable for you.
  • If neither your belly fat and nor your muscles size increased then you are eating less.
  • If fat has increased then lower the carbs intake a little bit and analyse for 2-3 weeks.
  • If fat has decreased than increase the carbs intake a little bit and analyse for 2-3 weeks.
  • Repeat this until your belly fat is not increasing and your muscle size is increasing.

This is the only way to know the carb requirement. There is no hard and fast rule, every individual is different, so is their carbs requirement.

Gain Muscle By Eating This Amount Of Protein Each Day Science Says

We know we need protein to build muscle, but how much?

Every cell in the human body contains protein. Consuming the right amount of protein is critical for maintaining optimal health, growth, and development. But how much protein do we need to eat to gain muscle? Well, that depends on many factors, including your activity level, age, fitness goals, and overall health. If youre considering the best protein powder for women or the best protein powder for weight loss, heres how much youll actually need.

The Academy of Nutrition and Dietetics recommends that the average individual should consume 0.8g of protein per kilogram or 0.35g per pound of body weight per day for general health. So, a person weighing 75kg should consume an average of 60g of protein per day.

Research shows that performing resistance training using moderate to heavy loads with the best adjustable dumbbells, combined with an increased protein intake, remains the only proven training method for increasing muscle mass. But whats the magic number when it comes to protein?

The American College of Sports Medicine recommends that to increase muscle mass in combination with physical activity, a healthy individual should eat a range of 1.2-1.7g of protein per kilogram of body weight per day or 0.5 to 0.8g per pound of body weight. This would mean a person weighing 75kg would consume between 84-127.5g of protein per day.

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Choose Your Exercises Well

As mentioned, muscle building is specific to the muscle being worked.

For example, to build bigger biceps, you need to perform exercises that work the biceps. This could be an isolated bicep exercise, such as a bicep curl, or a compound movement that uses the biceps, such as a pullup.

In terms of the best exercise type for muscle building, compound and isolation movements can be equally effective at causing muscle hypertrophy .

Nevertheless, for the best long-term fitness results, you should include both compound and isolation movements in your training.

Compound movements like a barbell back squat effectively stimulate multiple large muscle groups in a single exercise and provide more functional movement for real-life activities. This leads to both more efficient workouts and more practical muscle strength.

Isolation movements are an excellent way to target specific muscles, and beginners may initially find them safer and easier to learn than compound movements.

Additionally, isolation movements are typically easier to perform when youre fatigued, as youre not stabilizing your entire body. This may allow you a few extra targeted sets at the end of a workout when youre otherwise too exhausted to do another compound exercise.

Speed Of Digestion/absorption On Muscle Anabolism

HOW MUCH PROTEIN DO I NEED TO BUILD MUSCLE

In a study often cited as support for the hypothesis that MPS is maximized at a protein dose of ~2025 g, Areta et al. provided differing amounts of protein to resistance-trained subjects over a 12-h recovery period following performance of a multi-set, moderate repetition leg-extension exercise protocol. A total of 80 g of whey protein was ingested in one of the following three conditions: 8 servings of 10 g every 1.5 h 4 servings of 20 g every 3 h or 2 servings of 40 g every 6 h. Results showed that MPS was greatest in those who consumed 4 servings of 20 g of protein, suggesting no additional benefit, and actually a lower rise in MPS when consuming the higher dosage under the conditions imposed in the study. These results extended similar findings by Moore et al. on whole-body nitrogen turnover.

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Protein Calculator: How Much Protein Do I Need

Determining how much protein to eat per day is important for any lifter, athlete, or person, period! Here’s the number to aim for to build muscle, lose weight, and support your exercise goals.

CALORIES | MACRONUTRIENTS | PROTEIN | ALL NUTRITION CALCULATORS

The amount of protein you need depends on a number of factors, including your weight, age, goals, and activity level. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound of body weight for a sedentary person. However, if you do intense workouts, have a physically demanding job, or both, experts say you may need moreâperhaps as much as double.

This calculator will tell you how much protein to eat each day based on your specific body and lifestyle. Dial in this nutritional priority to take control of your nutrition and nail your goals!

Total Calories To Gain Lean Muscle

All of this means that to gain lean muscle Mikes daily macros should be:

Calories: 2,720Carbs: 330gFat: 75.5g

For the best results its important to eat as close to your required numbers as possible. There are lots of apps now with huge databases that make it easy to monitor your food consumption, and My Fitness Pal is probably the best one for achieving this.

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What Are The Benefits Of Dietary Protein

You probably associate high-protein eating with people trying to gain mass. And that’s because it works! Diets that are rich in high-protein foods, in combination with resistance training, have been shown repeatedly to help athletes add or retain lean mass.

However, diets that include moderate or high-protein foods have plenty of other advantages. For one, as Jose Antonio, Ph.D., writes in the article “3 Myths about High-Protein Diets Debunked,” “It’s very difficult to get fat if the only thing you overfeed on is protein.”

Most high-protein foods are themselves very low in fat and carbs. Chicken breasts have 2-3 grams of fat per serving, while cottage cheese has only 1-2 grams. Egg whites and fish are virtually fat-free, and in the case of fish, the fats they contain are often healthy omega-3 fatty acids.

High-protein diets can also help you lose unwanted weight. “Not only will this extra protein help you build more lean muscle mass, but it will also diminish your appetite, making you less apt to cave in to cravings,” says Jose Antonio, Ph.D. ” can help you lose weight because of its ability to act as a potent thermogenic agent. That means your body burns more calories digesting protein foods than it takes to digest an identical amount of carbohydrate and fat.”

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