How Much Protein Per Day To Gain Muscle

Is Too Much Protein Bad For Your Kidneys

How Much Protein Per Day to Gain Muscle || How to Calculate The Best Amount of Protein

The idea that a high-protein diet is bad for your kidneys is something that people have been arguing about for years.

It dates back to the early 1980s when Dr Barry Brenner proposed a link between high protein diets and the progression of renal disease .

Its true that a low-protein diet helps to prevent the deterioration in renal function in patients with renal failure. Thats because one of the main jobs of the kidneys is to remove the end products of protein metabolism from your body.

They act a bit like a sieve, filtering out any unwanted substances in the blood and sending them to the bladder where they can be removed in the urine.

But the majority of scientific evidence cited by Brenner and his colleagues was generated from animal models and patients with existing renal disease.

While protein restriction may be suitable for treating someone with existing kidney disease, there is no evidence to show that high protein intakes can lead to kidney damage in healthy individuals.

A study by Belgian researchers Jacques Poortmans and Oliver Dellalieux examined the diets of young male athletes to see if their high level of protein intake had any negative impact on kidney function.

One group consisted solely of bodybuilders, while subjects in group two took part in a variety of sports, such as cycling, judo, and rowing.

Despite the high levels of dietary protein, blood and urine samples showed that all markers of kidney function were well within the normal range.

Higher Acute Anabolic Ceiling Than Previously Thought

More recently, Macnaughton et al. employed a randomized, double-blind, within-subject design whereby resistance-trained men participated in two trials separated by ~2 weeks. During one trial subjects received 20 g of whey protein immediately after performing a total body resistance training bout during the other trial the same protocol was instituted but subjects received a 40-g whey bolus following training. Results showed that the myofibrillar fractional synthetic rate was ~20% higher from consumption of the 40 g compared to the 20 g condition. The researchers speculated that the large amount of muscle mass activated from the total body RT bout necessitated a greater demand for AA that was met by a higher exogenous protein consumption. It should be noted that findings by McNaughton et al. are somewhat in contrast to previous work by Moore et al. showing no statistically significant differences in MPS between provision of a 20 g and 40 g dose of whey in young men following a leg extension bout, although the higher dose produced an 11% greater absolute increase . Whether differences between intakes higher than ~20 g per feeding are practically meaningful remain speculative, and likely depend on the goals of the individual.

How Much Protein Do You Really Need To Build Muscle

Nutrition

Find out how much protein you should eat each day to maximise muscle growth, as well as the best lean sources of proteinfor vegetarians and omnivores.

Protein is one of three main macronutrients your body needs to function properly, along with carbohydrates and fat. And if you’re trying to build muscle, protein is especially important.

Protein requirements are higher for all athletes, but they’re highest for weight lifters. Find out how much protein you should consume during each meal and throughout the day, as well as the best protein sources for muscle hypertrophy .

What Is Protein?

Protein is often referred to as a building block for the body, as it’s used to build and repair tissueincluding muscle. But to get sciencey for a minute, protein is technically an organic compound consisting of amino acids linked by peptide bonds.

Dietary protein is what you get from food and is commonly found in animal products such as meat, dairy, eggs, poultry and seafood. Plant-based protein includes beans, lentils, certain grains and legumes . And you’ll also increase your protein intake when you consume vegetables like Brussels sprouts or spinach.

Some people also take protein supplements usually in the form of powder. Whey protein powder is very popular, along with other types such as soy protein powder or pea protein powder.

Amino Acids and Complete Proteins

  • Histidine

  • Tryptophan

  • Valine

Branched-Chain Amino Acids

Why Is Protein Important?

Protein Requirements for Athletes

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Speed Of Digestion/absorption On Muscle Anabolism

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.

What Types Of Protein Powder Are There

How Much Protein A Day to Build Muscle?

Powders enable people to quickly and easily consume this essential macro, and there are varieties on the market to match almost every dietary preference, food allergy, or flavor inclination.

But as Robert Wildman, Ph.D., RD, co-author of the textbook “Sports and Fitness Nutrition,” says in his article “How to Pick the Perfect Protein Powder,” “Not all are created equal. There are several protein supplement types to choose from, each with their own unique aspects and potential benefits.”

Whey concentrate is the most popular form of protein powder, because it’s easy to find, mixes well, and gets absorbed quickly. It is usually between 70-80 percent protein, with the rest of the mass coming from carbs, fats, and moisture. It can also be used before or after exercise and as a protein-rich snack between meals.

Whey isolate has little to no fats and carbs, and is usually around 85 percent protein. It is absorbed very quickly, making it a good choice immediately before and after physical exercise. It is also usually among the lowest-calorie protein powders

Whey hydrolysate is a supplement that has been partially broken down before you drink it. Your body is able to quickly absorb it to immediately start rebuilding damaged muscle tissue.

Casein is a popular choice for a nighttime protein drink because your body absorbs it more slowly than whey. Whereas whey gets absorbed in as little as 20 minutes, casein takes more like 3-4 hours.

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How Much Protein Is Really Enough

Popular belief is that in order to build muscle you must consume up to 1.0g of protein per pound of bodyweight. That might seem high to some of you, and for others it might seem too low. So, how much protein should you eat per day to build muscle? Really, it depends.

Research shows that the average trainee looking to build muscle can benefit from getting between 0.6g to 1.1g of protein per pound of bodyweight. The exact amount thats right for you will depend on your goals, genetics, and the rest of your diet, but aiming to hit between those targets should be sufficient for most people.2

For example, a relatively fit 180lb man should aim to consume between 108g and 198g of protein daily for muscle gain.2

If you are overweight and trying to reduce your body fat, I recommend that you aim to consume your target bodyweight in grams of protein. For instance, if a 225lb man wants to reduce his bodyweight to 180lbs through proper training and nutrition, he should consume a base of 180g of protein per day.4 At the same time, lowering your carbohydrate and fat intake is extremely important as well!

Protein For Muscle Gain: The Role Of Amino Acids

If youre on the muscle gain train, having an understanding of complete proteins is vital to getting the results youre after. Complete proteins are food sources that contain all 20 amino acids, including the nine essential ones that the body cant produce on its own. These nine essential amino acids are the building blocks for muscle growth they also help decrease muscle fatigue and alleviate muscle soreness, which youre going to thank them for later!

If youre serious about working out, youve got to eat complete proteins and if you arent sure how, you can start by using our vegan protein powders in your pancakes, porridge or morning smoothie. Youre welcome!

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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.

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Whey Protein And Vegan Pea Protein Are Life Savers

How much protein do you need per day? To Build Muscle? To Lose Weight?

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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How Much Protein Per Day To Gain Muscle

How much protein should you have per day is, it really depends on what your health goals are. Im going to break things down into two categories.

  • Number One, How much protein do you need on a regular basis to generally heal and for your body to regenerate?
  • Number Two, How Much Protein Per Day To Gain Muscle?

Are You Getting Enough Protein

So the current daily reference intake of protein is 50g, while the recommended dietary allowance suggests that you should eat a modest 0.8g of protein daily per kg of bodyweight. If you’re not already aware, let us be the first to tell you: that’s not enough to really pack on muscle.

Elite athletes eat around 2g per kg every day, says Dr Karen Reid, a sports science nutritionist who’s worked with the Wales rugby team, and the founder of Performance Food. She recommends getting near that level for the first 12 weeks of a new workout programme. Thats when youre sore, when youre breaking down muscle fibres and creating new structures. And damage plus fuel equals growth. After 12 weeks, she recommends scaling back to between 1.2g and 1.6g per kilo.

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What About Protein Shakes

Protein shakes can be a quick and easy way of consuming one of your servings when youre pressed for time. Its not a coincidence that many gyms sell them! If you do, make sure it contains at least 20g of protein. Just a note here, shakes shouldnt replace meals. its super important to eat a healthy and varied diet and its wise to get most of your protein from whole food, which contains the other nutrients required that the body needs.

Is It Possible To Consume Too Much Protein

How many grams of protein per day to build muscle, MISHKANET.COM

Its possible to consume too much of any nutrient and what our body doesnt need to burn for energy, it will store.

Our kidneys are involved in the processing of the protein in our diet, and extremely high levels of protein can be harmful over time. However, studies show that up to 3.5g/kg bodyweight per day does not cause negative side effects.4

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If youre concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

1. Table, M. . Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids . National Academy Press: Washington, DC, USA.

2. Nutritiondata.self.com. 2020.SELF Nutrition Data | Food Facts, Information & Calorie Calculator. Available at: < https://nutritiondata.self.com/> .

3. Rieu, I.,Balage, M.,Sornet, C., Giraudet, C., Pujos, E., Grizard, J., & Dardevet, D. . Leucine supplementation improves muscle protein synthesis in elderly men independently of hyperaminoacidaemia. The Journal of physiology, 575, 305-315.

4. Astrup, A. . The satiating power of proteina key to obesity prevention?.

Claire Muszalski

Talking and writing about food and fitness is at the heart of Claires ethos as she loves to use her experience to help others meet their health and wellness goals.

Find out more about Claires experience here.

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Is Some Protein Powder Dairy Or Lactose

While most are made from milk, lactose-free proteins have been developed for people who have milk allergies. Some are made from lactose-free dairy. Others are completely dairy-free, like plant proteins and products made from eggs and beef.

If you’re looking for a vegan or vegetarian products, there are more options than ever. Some of the most popular plant proteins include:

Soy is unique because it is one of the only complete vegetarian proteins. Soy products are rich in the three branched-chain amino acids which also help your body recover and rebuild after physical activity. It is also high in glutamine, which helps your body recover after exercise, and arginine, which helps dilate blood vessels to get nutrients to your muscles more quickly.

Pea is an increasingly popular option, usually made from yellow split peas. It does not have the same amount of the three BCAAs as whey, but has a more complete amino acid profile than many other vegetarian options. It is a common ingredient in vegetarian blends, but also popular among people with dairy allergies.

Brown rice isn’t a complete protein, but that doesn’t necessarily mean it’s not worth takingâas long as you take enough. A prominent study found that resistance-trained men who took a hefty 48 grams of rice isolate on training days experienced similar muscle gains to men taking the same amount of whey.

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.

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Decide Your Target Number Of Repetitions

The repetition continuum is a useful concept when designing training programs for muscle building.

Stimulating muscle growth requires performing weight training exercises with an amount of weight that only allows you to perform 120 repetitions.

In general, the repetition continuum states that weights you can only lift for a few repetitions tend to build more strength, weights you can lift for 612 repetitions tend to build more muscle, and weights you can lift for 1220 repetitions tend to increase muscular endurance.

Choose The Right Amount Of Weight

How Much Protein Do You Need Per Day | Build More Muscle With this Answer!

In all cases, the weight must be heavy enough that performing much more than 20 reps is impossible.

The weight you choose to use should leave you at or near failure on your specified number of repetitions.

For example, if youre performing a set of 10 repetitions, by the tenth repetition, you should be unable or nearly unable to perform another repetition. You should rarely have more than two reps in the tank by the end of a set if your goal is building muscle.

The overall implication of the repetition range continuum is that you should go through different phases of training using different repetition ranges to see what gives your body the most muscle growth.

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So How Much Protein Do You Need

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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