How Much Protein Needed To Gain Muscle

When To Eat Protein

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

Timing your protein hits is vital to optimise your gains. Your body cant process more than 25 to 35g of protein per serving, so scoffing six steaks at dinner is a waste. Its not about having shedloads all at once, say Reid. And anyway, your most important protein hit is the one after your gym session.

You want that immediate stimulus, says Reid. Within the 30-minute window post-workout youre looking to optimise the repair and regeneration process. Thats when you want rapidly-absorbed whey protein, either by chugging a shake or a pint of milk. Reid also recommends a skinny latte for a pre-gym boost: Youve got the caffeine kick, the protein in the milk and if you try a banana with it, a bit of carbohydrate.Pairing your protein with carbs is good sense. After exercise your body produces the stress hormones adrenaline and cortisol, which break down proteins, fats and sugars. When theyre coursing through you, youre not building muscle. When you get some recovery nutrition in it counters those stress hormones, says Reid, switching your body back into repair mode and kickstarting growth.

Salmon With Lemon Caper Vinaigrette And Chickpeas

Serves: 4Nutrition: 529 calories, 31 g fat , 346 mg sodium, 22 g carbs , 41 g protein

Interested in building up lean muscle mass while protecting your brain? This recipe is for you. A piece of omega-3-rich salmon sits atop a bed of peppery mustard greens and chickpeas and is slow roasted in a low-temperature oven. It’s all topped off with the perfect balance of tart and salty lemon caper vinaigrette. Eat up, and you’ll get in over 40 grams of protein and 118 percent of your recommended daily intake of inflammation-quelling vitamin A.

Get the recipe from Inquiring Chef.

A Complex Topic That Depends On Many Factors

The amount of dietary protein needed to gain muscle is determined by several dietary factors, including:

  • The quality of the protein source
  • The amount of protein ingested
  • The timing of protein intake
  • The pattern and frequency of protein intake

All of these factors can independently and synergistically impact rates of protein digestion and amino acid absorption, the delivery of amino acids to muscle cells, and ultimately the amount of muscle protein synthesis.

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Understanding Why Women Need Protein

Both men and women need protein. However, the amount of protein consumed will vary depending on how active you are, your age, calorie intake, and many other factors. Your body cant make all the amino acids you need, so getting protein through supplements and meals is important. In addition, protein cannot be stored and reserved, unlike carbs and fats. Regular protein intake is therefore essential.

Protein for women is vital for many body processes, including cells and muscles. It is found in all body cells and helps repair and regenerate cells. It is also a macronutrient essential for the proper functioning of all tissues and organs. Protein is also important for producing energy to support regular muscle contractions. In addition, the body gradually loses muscle mass with age, especially after 30. Therefore, women need protein to develop muscle mass.

What Is The Best Protein Powder For Losing Weight

How Much Protein A Day to Build Muscle?

Simply getting enough protein is more important than which variety you choose. However, if your dietary preferences allow it, whey is tough to beat.

This fast-digesting protein supplement has been shown to positively impact the hunger hormones in your gut, the appetite control center in your brain, and to have a helpful impact on blood glucose levels, which has a positive impact on appetite and, in turn, on weight loss. Check out our guide to the best protein powders for weight loss for more suggestions.

Reviewed by: Douglas Kalman, Ph.D., R.D. and Susan Hewlings, Ph.D., R.D.

References
  • Alberts, B., Johnson, A., Lewis, J., Raff, M., Roberts, K., & Walter, P. . The shape and structure of proteins.
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    Spicy Sesame Zoodles With Crispy Tofu

    Serves: 6Nutrition: 500 calories, 32 g fat , 750 mg sodium, 21 g carbs , 30 g protein

    Looking for some plant-based protein? Look no further than this spicy zoodle recipe. Cubes of extra firm tofu are seared up, combined with fresh spiralized zucchini, and then covered in a sauce made with protein-packed peanut butter, sesame oil, freshly grated ginger, and spicy chili paste. Trust us, one bite and you’ll see that this will be your new go-to weeknight meal. Here’s a tip: When grabbing tofu, make sure to pick up a package that’s GMO-free and organic .

    Get the recipe from Pinch of Yum.

    Protein Intake Per Grams

    There is much conflicting evidence for recommended intake. In the past, experts have suggested modest amounts of 1.2g per kg of bodyweight.

    Recent studies refute this and suggest a protein intake of 2.5g per kg of bodyweight to build muscle. This means if you weigh 70kg, you should consume around 175g of protein per day. Even though this is a large amount, there is evidence to suggest this has no harmful effects.

    Other research further supports the importance of high protein for lean muscle. If you struggle to consume this nutrient, an intake of around 2.2g per kg is also effective.

    These studies imply that at least twice your bodyweight is needed for muscle growth. Anything less than this may not provide your body what it needs to build muscle and become stronger. Or allow your body to refuel and recover for upcoming workouts.

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    Based On Body Type And Gender:

    These are the estimates of protein intake to build muscle based on your gender and body type. If you are a beginner or want to keep things extremely simple, then you can take references from the following table.

    Gender
    0.5 gm/lb of BW

    Remember that these are just estimates, you can change your protein intake later as per the results.

    Why Is Protein So Important

    HOW MUCH PROTEIN DO I NEED TO BUILD MUSCLE

    Im not going to go into all the deep sciency stuff about protein, as there are 1000s of articles already written about this on the internet. Plus, knowing things like what a protein is exactly made of isnt going to impact your goals, but I am going to try to make sure you realize how important protein is and how it can really impair you from improving if insufficient amounts are consumed.

    I cannot stress this next point enough, and in terms of what we are trying to achieve with our bodies, its probably the most important fact you should take away from todays article. Protein is the only macronutrient that can directly repair and build muscle. So what does this mean for us? Well, its simple, you could have a diet rich in good sources of carbohydrates, fats and fiber, but if you are not feeding your body a sufficient amount of protein for recovery, then all your hard work lifting weights in the gym could potentially be wasted effort.

    However, this is just a small piece of the puzzle when it comes to protein. Apart from water, protein is the single most plentiful substance in our bodies. Protein is present in every organ in our bodies and is responsible for every process of promoting growth. Another important fact is that protein is extremely important and essential for an optimal immune system. So as you can see a lack of protein in our diets, will not only just affect muscle growth but a whole load of other mechanisms.

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    What Is Muscle Protein Synthesis

    Scientifically speaking, protein synthesis is the process by which cells build protein molecules using DNA, RNA, and enzymes. Practically speaking, it’s a process during which your body uses the amino acids found in protein to build new muscle.

    Over the course of a day, your body fluctuates between two processes: building, also known as protein synthesis or “anabolism,” and breakdown, also known as “catabolism.”

    After taking a protein supplement, there is a short period during which you have elevated amounts of amino acids in your blood. This period, known as hyperaminoacidemia, stimulates greater than normal amounts of muscle protein synthesis.

    Hard training is catabolic, in that you inflict damage on your muscles and break them down. But after training, your body almost immediately becomes anabolic and starts healing up that damage. Having a pre-workout or post-workout shake, or a solid meal with adequate carbs and dietary protein around training, helps kick-start this process. The amino acid leucine, which is plentiful in powders and high-protein foods, is fundamental here.

    In “Mass Class Nutrition: The Fundamentals of Eating for Growth,” researcher Jacob Wilson, Ph.D., outlines a simple plan to get the most protein synthesis possible over the course of a day.

    How Much Protein Does A Woman Need To Build Muscle

    High protein diets have gone in and out of style as a way to lose weight and build more muscle. Women most often are concerned with weight loss, but when it comes to muscle building, most believe more protein is the way to go. All nutrients, including protein, can be turned into body fat when consumed in excess quantities. Determining the proper amount of protein for your body will help you add the muscle you desire and control your body weight.

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    Is 100 Grams Of Protein Too Much

    No, 100 grams of protein is fine to consume if you are lifting. What we typically see in protein sources like eggs, chicken breast and steak are high levels of essential amino acids that can be broken down by our bodies. Amino acids make up proteins, and your body needs different types for different functions. Without certain amino acids, for example, you wouldnt be able to absorb vitamins or minerals properly. What does all of that have to do with protein intake? Well, consuming too much protein without sufficient levels of some essential amino acids could hurt more than it helps.

    Protein For Muscle Gain How Much Is Enough

    how much protein do i need to build muscle Archives

    The recommended daily allowance of protein for US adults is 0.8 g protein/kg body weight/day , which is similar to the recommendations of the World Health Organisation of 0.83 g/kg/d. Bear in mind, however, this reflects the minimum amount of dietary protein required, and should not be interpreted as the recommended daily intake . This is especially true for people undertaking a resistance training programme, or any exercise for the matter. At this level, for a 70 kg person this equates to around 50g of protein per day.

    Lets look at building muscle mass the protein for muscle gain requirements are quite different. A Position Stand from the International Society of Sports Nutrition describes that for building and maintaining muscle mass, an overall daily protein intake in the range of 1.42.0 g/kg/d is required. This represents 98-140g for a 70 kg person. Whilst there is some research that suggests even up to 2.2g/kg/d is potentially even more beneficial in weight lifters and body builders and maybe more so in those that are dieting, I dont think well go far wrong in using this 1.42.0 g/kg/d range to apply to rehab, perhaps opting for the latter end of the continuum.

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    Why Do We Need Protein For Muscle Growth

    Protein is a macronutrient – a nutrient we need in larger quantities – that is made up of essential amino acids. These amino acids are important building blocks for our bodies’ cells and tissues, including muscle mass.

    Our bodies are constantly building, maintaining, and repairing tissue. If we don’t consume enough protein then amino acids that are stored in our muscle tissue will be ‘stolen’ in order to meet these needs elsewhere, which over time causes muscle loss.

    Amino acids are also used for muscle protein synthesis , repairing and maintaining muscles after strenuous activity that causes micro-tears in our muscles. This is a natural process that happens when we exercise our muscles, and in turn it can lead to stronger muscles that are better adapted to the type of training that caused the tears.

    MPS is the reason why both strength training and protein are crucial for building muscle mass. If your goal is to gain muscle, you need to be consuming more protein than your body is breaking down.

    When Should I Take Protein Powder

    The post-workout shake is a great ritual of the fit life, but if you’re just trying to make sure you’re getting all you need each day, there is no specific time to take it. Many people start the day with a shake, or even mix a scoop into their cereal or yogurt. But dietary protein is healthy no matter if you have it at breakfast or dinnerâor in between.

    However, there is also a case for taking protein before working out, particularly if you’re on a low-calorie or low-carb diet.

    “Taking it alone before a workout is extremely beneficial during a low-carb diet,” explains nutritional consultant Mike Roussell, Ph.D., in the article “Should I Drink Protein Before or After a Workout?” Taken at this time, he says, the supplement “leads to an increase in fat oxidation during high-intensity exercise like interval training or metabolic resistance training.”

    If you’re living the low-carb life, there are even low-carb protein powders specifically made to match up with your dietary preferences.

    Don’t like having that shake sloshing in your stomach during training? Roussell recommends taking isolated BCAAs instead.

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    Importance Of Protein In Muscle Building

    Protein makes up a large part of our bodies, including muscle, bones, skin, and hair. Because of its vast functioning, our bodies have a continual flux of proteins, with some being destroyed down and others being formed .

    Exercising stresses our muscles, causing small rips or damage in the muscle proteins that must be mended. More calories and protein in our meals than we burn give the key components for our muscles to get in the recovery and growing stage over time.

    Do you know about the right protein intake? Read below!

    How Much Protein Should I Take To Lose Weight

    LOSE FAT BUILD MUSCLE (HOW MUCH PROTEIN DO YOU REALLY NEED?)

    The amount that we’ve advocated throughout this guide, 1.0-1.25 grams per pound of body weight per day, works just as well for weight loss as it does for weight gain. If you’re otherwise restricting your calories, it’s even more important to make sure you get enough protein!

    You can use Bodybuilding.com’s calculator to estimate how much protein to consume every day, and the calorie and macronutrient calculator for added information about what your overall diet should look like.

    To get maximum body-composition and appetite-management benefits, consume 20-40 grams of high-quality protein every few hours, rather than having just one or two massive meals a day.

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    The Type Of Protein Matters

    Not all forms of protein are alike. There are three important factors you should know about:

    • Different forms of protein digest at different speeds.
    • Some forms of protein are better utilized by the body than others.
    • Different forms of protein have different amounts of the essential amino acids our bodies need.

    NPU and digestion speeds are important to know because you want to rely on high-NPU proteins to meet your daily protein requirements, and research has shown that a fast-digesting protein like whey is ideal for post-workout consumption.

    The bottom line is if you get plenty of fish, meat, dairy, and eggs in your diet, youll have no issues with meeting your bodys protein needs.

    Vegans, however, have it a little tougher.

    You probably expect me to start talking about complete and incomplete proteins, but the incomplete protein myth and the faulty research that spawned it was thoroughly debunked by MIT years ago. All protein found in vegetables is complete.

    What is true, however, is that some forms of vegetable proteins are lower in certain amino acids than others, making certain sources better than others.

    For example, the protein found in peas and rice is superior to the protein found in hemp.

    I recommend vegans eat plenty of grains , legumes , and high-protein vegetables like peas. I recommend soy be eaten sparingly, for reasons given in this article on protein powders.

    How Much Protein Should I Take To Build Muscle

    If you’re training hard or looking to get larger, aim for around 1 gram per pound of body weight, or around 2.3 grams per kilogram. No, it doesn’t have to be exact, but even if dietary protein is the only thing you measure in your diet, it could be what you need to finally see the serious results you’ve been wanting.

    Remember, lifting weights stimulates muscle synthesis or growth, but it also increases muscle breakdownâso much so that when you exercise in a fasted state, you can break down more muscle than your body is building. Consuming protein foods immediately before or after working out can help you balance breakdown with growth.

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    How Much Protein Do I Need For Weight Loss

    If youre looking to build muscle while also losing weight, youll want to keep your protein intake high but lower your carbohydrate intake slightly. The goal is to get plenty of protein while controlling overall calorie intake. People looking to only build muscle should increase the amount of calories they consume for ultimate muscle growth, but if weight loss is part of the end-goal, then youll want to be mindful of total calories.

    Your protein needs for weight loss will depend on what your activity level is roughly anywhere between 1.2-1.8 grams per kilogram, with 1.6 being the sweet spot for maintaining and building muscle while losing weight. Youll need to eat enough to ensure your body has the fuel it needs for necessary processes, but achieving weight loss might require a reduction or adjustment in your daily calorie intake.

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