How Much Protein Should I Be Eating To Build Muscle

How Much Protein Should I Eat At Once

How Much Protein Should I Be Eating To Gain Muscle? Samson’s Bodybuilding Tips

That said, the amino acids most closely linked to muscle protein synthesis , a process that switches on genes responsible for muscle gain are the branched chain amino acids leucine, isoleucine, and valine. Leucine has far and away the most research linking it to MPS.

Now, MPS is just one piece of the muscle gain puzzle: total daily calories is hugely important, as is total protein intake, ones exercise regimen, sleep, and many other factors. While these are far more important than worrying about leucine some research has found people to gain and lose the same amount of muscle and fat whether theyre eating every day or every other day, so long as their calories are in check it seems that about three grams of leucine per serving is ideal for keeping MPS maintained.

Youll get that in about 20 to 30 grams of protein from most protein dense sources, including many vegan ones like legumes and grains.

So if youre eating 150 grams of protein a day, this might sound like you should eat 5 meals with 30 grams of protein each, so a meal every three hours. Theres nothing wrong with this approach, but its worth remembering that some research has found MPS to be about the same after six hours whether you ate two small meals with 30 grams apiece or if you ate a big meal with 60 grams of protein and then nothing else for six hours.

Your Protein Needs Increase When You Cut Calories

Your body is always breaking down and rebuilding tissues. When youre in a caloric deficit, your rate of tissue breakdown rises above your rate of tissue growth, and you lose weight.10 Youve let the lion out of the cage.

When this happens, your body loses more protein than it retains, and you need to eat more protein to maintain your lean body mass.11-14

When people restrict their calorie intake, those who eat more protein generally lose less muscle and more fat.2,15-23

In general, the larger your caloric deficit, the more your body tries to cannibalize your muscle tissue.24,25

Eating more protein can help prevent this to a degree, but after a point youre probably going to lose some muscle mass if you cut calories low enough.

In most cases, overweight dieters need to eat at least 1.4-1.6 grams of protein per kilogram of body mass to avoid losing muscle.9,17,19,21 Thats about twice the RDI. If these people lift weights, they can usually eat slightly less because strength training also helps preserve muscle mass.26

How Does Protein Contribute To Muscle Growth

Much of our body is made up of protein, including muscle, bones, skin, and hair. Because its function is so widespread, theres a constant turnover of proteins in our body some being broken down and some being built up .

The amount of protein we consume in our diets can influence whether were in a building or breaking down state.

Exercising causes stress on our muscles, making tiny tears or injuries in the muscle proteins that need to be repaired. Consuming more calories and protein in our diet than were breaking down provides the building blocks for our muscles to repair and gain mass over time.

Don’t Miss: How Much Protein Does Shrimp Have

How To Set Your Protein Intake While Dieting

Heres what we know so far.

  • When youre in a caloric deficit, you need to eat more protein than normal to avoid losing muscle mass. The larger your deficit, the more protein you generally need, to a point.
  • If youre leaner, you need more protein than overweight or obese people to avoid losing muscle.
  • If youre training hard while youre in a caloric deficit, you probably need even more protein than normal to avoid losing muscle.

All of the above factors are also additive. If youre in a large calorie deficit, youre at a low body fat percentage, and youre training hard, youll probably need a lot more protein than the standard RDI.

This doesnt mean more is better for everyone, but lean, dieting athletes almost certainly need more protein than most other people.

Use this chart to estimate your protein needs:

Context
Medium to large calorie deficit, with progressive training.2.3-3.1 g/kg

These values are for your lean body mass, not your total body mass.

Did you enjoy this article? Still interested in a more customized nutrition plan? Learn more about our nutrition services here.

### References

1.Stiegler P, Cunliffe A. The role of diet and exercise for the maintenance of fat-free mass and resting metabolic rate during weight loss. Sports Med. 2006 36:239262. Available at: https://goo.gl/RbLEX.

3.Phillips SM, van Loon LJC. Dietary protein for athletes: From requirements to optimum adaptation. J Sports Sci. 2011 29 Suppl 1:647654. doi:10.1080/02640414.2011.619204.

How Much Do I Need To Eat To Bulk Up

how much protein do i need to build muscle Archives

When it comes to bulking up, you will need to increase your calorie intake. This is because calories are what the body needs to be able to build lean muscle mass.

For instance, with a calorie intake of around 17-19 per body-weight pound, an average male can maintain the overall body mass even when training.

Also, the percentage of lean muscle vs that of body fat remains constant when you are training and burning calories after eating.

A pound of lean muscle is around 3500 calories, which means you have to take not less than 3500 calories per week to effectively gain muscles. That translates to around 500 additional calories per day.

Using calorie calculation helps you to target muscle building while minimizing fat accumulation. This way, you can achieve a pound of lean muscle every 6-7 days.

Also Check: What Can You Eat For Protein Besides Meat

Rule Number : You Need To Eat At Least 6 Meals A Day

Muscle building means a calorie surplus. Eat at least 6 small meals a day.

Try and eat something small every 2 to 3 hours. A regular intake of calories prevents the body from going into catabolic mode.

Your blood sugar levels and metabolism remain at a constant high to ensure that your mental and physical performance does not drop.

How Much Protein Should I Eat To Build Muscle

If youre trying to build muscle, youre going to want to eat enough protein to induce muscle repair and growth.

Proteins are the building blocks of muscle, so youll need plenty if youre looking to build a muscular physique!

How much?

If youre of healthy weight, active, and wish to build muscle, aim for 0.641.09 g/lb .

There is some evidence that a higher range might be beneficial. Not so much in gaining more muscle, but to minimize fat gain during a bulking phase.

As we mention in our guide, 12 Tips to Gain Weight Quickly, you might put on a little fat when eating in a caloric surplus to grow muscle.

More protein may counteract this a little.

If youre an experienced lifter on a bulk, intakes up to 1.50 g/lb may help you minimize fat gain.

Now of course, if you want to grow muscle, you cant just eat proteinyou also need to strength train!

Luckily, were experts on that.

Here are some resources to begin your training:

  • 5 Best Strength Training Workout Routines For Beginners. If you dont know where to start your strength training journey, start here. This guide will walk you through bodyweight exercises onto becoming a full gym warrior .
  • The Beginner Bodyweight Workout. If youre looking for an exercise routine that can be done ANYWHERE, look no further. Our beginner routine has jumpstarted many Rebels in their strength training. Youd be surprised how much muscle you can build with your own weight, a milk jug, and a sturdy table.
  • Don’t Miss: Is Kind Protein Bar Healthy

    How Did We Calculate Your Protein Intake

    Bodybuilding.com’s protein calculator starts with the Mifflin St. Jeor equation, which is considered by our nutritionists and dieticians to be the “gold standard” of calorie calculators. Here’s how it works:

    Calculate basal metabolic rate , or the calories your body burns simply by being alive. For men: 10 x weight + 6.25 x height â 5 x age + 5 For women: 10 x weight + 6.25 x height â 5 x age -161

    Then, this BMR count is multiplied, depending on your activity level:

    Sedentary = 1.2

    Protein Sources And Digestion Rates

    How Much PROTEIN to BUILD MUSCLE | How much protein do I need to build muscle

    If we break down what constitutes a protein source as being best or high quality, we are searching for a protein that maximizes MPS in a given meal and a protein that is well absorbed/digested.

    Good Quality Sources of Protein

    • Red Meat: lean Steak, ground beef, top round, and sirloin
    • Poultry: Ground turkey, chicken breast, turkey breast, Free range eggs
    • Fish: Tuna , salmon, white fish
    • Dairy: Cottage cheese, milk, whey protein isolate, low fat yogurt
    • Nuts: Almonds, cashews, walnuts, pistachios

    The higher the biological value of a protein, the more is absorbed and put to building new muscle tissue, and from the chart below you can see which proteins are more powerful in terms of their BV.

    MPS is differentially stimulated in proportion to the essential amino acid profile of the food particularly the L-leucine the amino acid found to be the main driver behind stimulation of muscle protein synthesis, which leads to muscular adaptations.

    Hence, mixing numerous incomplete protein sources in a meal can still elicit an optimal MPS response so long as you consume all the necessary EAAs.

    Furthermore, research has demonstrated that blending protein sources might be more efficient than subsisting on one source consistently for your protein needs.

    For that reason, its not prudent to identify a single protein source as being the absolute best when myriad sources of protein are beneficial for muscle growth.

    Getting one of the most From Your Protein Consumption

    You May Like: Which Protein Powder Can You Buy With Food Stamps

    What Should I Eat To Bulk Up Fast

    If you want to bulk up fast, you should change your focus from the quality of food you eat to the quality of food you consume every day. Some foods contain more muscle-building content than others. For instance, protein-rich foods help in muscle growth and recovery after workouts.

    The carbohydrate-rich food helps in providing the energy you need during training. The amino acids in some foods will also help in repairing and building muscle fibers.

    Below are some of the top food types that you can eat to bulk up fast:

    • Eggs

    Protein powders such as capsules, bars, and shakes are popular supplements for muscle development.

    You can opt to take these protein supplements during, before, or even after training. They will help in improving recovery and enhancing performance with minimal fat gain.

    How Much Should I Eat Per Day To Gain Muscle Mass

    If you want to gain muscle mass, you should consume at least 15 calories for each pound of body weight. In other words, if you have 200 pounds, you should aim for a daily intake of 3000 calories in order to gain muscle mass.

    However, when doing the math, you should also take into consideration the calories you are burning with exercise. So, if you are burning 500 calories through exercise every day, you should also add 500 calories to your daily intake. In other words, a 200 pound man should consume about 3500 calories daily in order to gain muscle mass.

    No matter simple this calculation may seem, its not as straightforward as it sounds. Namely, you cannot just gorge up 3500 calories from any food source. You should choose foods that suit your body type and your objectives. Learn more about the foods you eat at Health Trends. If you really want to gain muscle mass effectively, you should know how much protein, carbs and fats you consume in your diet.

    Read Also: How Much Is Isagenix Protein Powder

    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.

    High Protein Foods For Muscle Gain

    High Protein Muscle Building Foods You Must Start Eating ...

    There are certain foods that help and hurt muscle gain. Foods to avoid include poor quality foods with low nutritional value like processed snacks, fast food meals or junk foods. Foods that help include nutrient-dense whole foods like:

    • Chicken: Full of high-quality complete proteins

    • Lean beef: Has muscle-building nutrients like high-quality protein, iron, zinc and plenty of B vitamins

    • Fish: High in proteins and omega-3 fatty acids recent studies show that omega-3s help post-absorptive muscle protein synthesis s and enhanced anabolic responses to exercise

    • Eggs: High-quality protein, amino acids and vitamins dont skip the yolks as they contain extra nutrition

    • Tofu: Great vegan option that is rich in iron and calcium

    • Legumes: Another high-protein option for vegans with a good balance of carbohydrates and dietary fiber

    • Milk: Great source of complete proteins, calcium, potassium and some B vitamins

    • Whole grain carbs: Reach for steel cut oats and brown rice both have high magnesium content which is good for the heart

    • Water: Our bodies are made of water, hydration is key for building muscles mass

    • Nuts: Unsweetened, unsalted versions of nuts like almonds and walnuts have a great amount of proteins and healthy fats

    You May Like: What Is The Best Protein Powder For Energy

    How Can I Bulk Up Muscles Fast

    Although there are varying methods you can use to boost your muscle growth, believing that you can achieve it really fast can be misleading. The process is gradual, and you wont gain tens of pounds of lean muscles in one month.

    However, if you combine a good diet and exercise, you can increase your muscle gain while decreasing body fat mass. In the article below, I will show you how you can combine a good diet and exercises to bulk up your muscles fast.

    Rule : Try To Eat Only Foods According To The Serving Size

    In, the case if you decide to include other foods, check the label for the carbohydrate content and check per serving size. Remember, you have to eat only 5% of the carb when you are on a keto diet.

    The food should have 2 grams or less per serving for meat and dairy products and 5 grams or less for vegetables.

    Don’t Miss: Is Ancient Nutrition Multi Collagen Protein Gluten Free

    This Is How Much Protein You Need To Build Muscle

    Everyone knows we need protein to build muscle, but how much is enough?

    Let’s face it protein and muscle-building go hand-in-hand. The macronutrient is vital for muscle tissue repair and is full of amino acids: the building blocks of strength. But, with sources, calculations and advice varying wildly, few men actually know how much protein they need to maintain muscle and to keep building bulk.

    And without that knowledge the caricature of the gym bro guzzling a protein shake that’s surgically attached to him is allowed to live on. Well, no more. We’re here to tell you exactly how much protein you need in your diet to build muscle, as well as explain how you can calculate a protein intake that’s personalised to you and the foods you can add to your diet to up your protein numbers, if that’s necessary.

    According to the NHS, the daily reference intake of protein is 50g, but that doesn’t take into account the differences between people, so it doesn’t change whether you’re 6 ft 9 or 4 ft 4, nor does it allow for the difference in need between someone who weighs 80 kilos compared with someone who weighs 200 kilos. But there are ways to work out how much protein you need. And all you have to do is keep reading to find out how.

    For effective home workouts, uplifting stories, easy recipes and advice you can trust, subscribe to Mens Health UK today

    When To Eat Protein

    How much protein should you eat to build muscle?

    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.

    Also Check: Why Would C Reactive Protein Be High

    Popular Articles

    Related Articles