Why Protein Is Important For Building Muscle
To build muscle, your body needs to synthesise more muscle protein than it breaks down, which is why anyone looking to build muscle needs to make sure they’re getting enough protein, as well as making sure the work they’re doing in the weights room is right too.
It’s not just us saying that, there’s a body of research that confirms the part protein plays in building muscle. A study published in the journal Nutrients, for example, found that “protein intake was shown to promote additional gains in lean body mass beyond those observed with resistance exercise alone.”
Protein Not Only For Muscle Building
Protein in the evening has several effects. The positive effect of protein on muscle building is just one of them. Unlike carbohydrates, protein saturates in the evening long-lasting. It provides energy, but at the same time provides fat loss. This is because the body does not use the proteins as a source of energy but first breaks them down into individual amino acids under energy expenditure. These are needed as a building material for the body cells: above all, of course, muscle tissue, but also for nerve cells, enzymes, hormones and even skin and hair.
Therefore, the body must draw energy from another area to disassemble and use the protein in the evening. Therefore, protein is always recommended in the evening when losing weight. Since your body cannot store protein, which does not need immediately, it immediately uses it in thermogenesis, i.e., heat formation. If you eat protein in the evening, you will not have any cold feet at night. Even if the protein is not only used for muscle building, it has positive effects. Protein in the evening is fed up for a long time so that the desire for a midnight snack does not even arise.
How To Calculate Your Protein Requirements For Muscle Mass
If you want to calculate how much protein you need to build muscle mass, there are a few approaches you can take.
150lbs / 2.2 lbs/kg = 68.2 kg bodyweight x 1.2 g/kg protein = 82 grams protein per day
2000 calories x 0.30 = 500 calories from protein / 4 calories per gram = 125 grams protein per day
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Do Men And Women Need The Same Amount Of Protein
Men often consume much more per day than women, but this is generally due to the fact that men tend to weigh more than women. A 150-pound woman would need to consume the same amount of protein as a 150-pound man, assuming they both had the same physical goals in mind.
Women and men are far more similar than they are different, both genetically and in terms of their nutritional needs. This applies to all other nutrients as well.
Bill Campbell, Ph.D., the director of the Performance & Physique Enhancement Laboratory at the University of South Florida, has studied how varying amounts of protein in the diet influence body composition in resistance-trained women. In the article “How Much Protein to Women Really Need?” he explained that adding an additional 400 or more calories of protein foods to the diets of women who were strength training several times a week had a surprising effect.
Not only did the women gain lean weight, but as Campbell writes, “The women on the higher-protein diet actually lost more body fat than women on the lower-protein diet, even though they consumed more calories!”
That said, women may have different goals and want different things from their protein powder, like lower carbs, extra collagen, and so on. The best protein powders for women are created to address these other nutritional considerations as well.
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What Does Ldl Cholesterol Have To Do With Protein
LDL cholesterol is the bad kind of cholesterol and high levels of LDL increase your risk for heart disease.
Protein, especially animal-based protein, has been linked with high levels of LDL cholesterol.
This doesnt mean that you need to avoid high-protein foods or supplements altogether, it just means that you need to be mindful of how much protein youre consuming and make sure youre also eating plenty of healthy fats and fiber to offset any potential negative impacts on your health.
When choosing a high-protein supplement, look for one that is low in saturated fat and cholesterol. This will help to keep your LDL levels in check and reduce your risk for heart disease.
Read On To Learn Nine Things About The Role That Protein Plays To Support The Body During And After Exercise
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Protein After Workouts Is Essential
Yep, youve heard it before and well keep saying it. Consuming protein post-workout is essential to repairing muscle damage. You may not realize it, but any strength workout can result in micro tears which are very small tears in the muscle tissue, usually caused by intense contractions of the muscles during your workout.
Since different workouts will stress your muscles in different ways, you should be aware of your fitness routine and work the protein thats best for you.
Research shows there is more significant muscle damage after physical activity like resistance training, says sports dietitian Marie Spano from Atlanta, Georgia. As a result, youll want to consume an extra 20 to 25 grams of high quality protein on days you weight lift to encourage the muscle repair and growth.
So, dont forget, once that workout is done, have a protein shake right away so you can get the protein into your muscles.
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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What The Science Says
Some older studies suggest that an intake of at least 1.6 to 1.7 grams per kilogram of body weight is needed to maintain lean mass with strength training .
More recent studies suggest intakes as high as 1.8 to 2.0 grams per kilogram of body weight .
And a larger and more recent review of the research determined that for most, there aren’t any beneficial effects of eating more than 1.6 grams of protein per kilogram or 0.72 grams per pound of body weight .
All of these recommendations fall within the range suggested by the American College of Sports Medicine that suggests 1.2 to 2.0 grams per kilogram of body weight , which would translate to 81 to 136 grams for a 150-pound adult.
Your ideal protein needs can also depend on your overall calorie intake.
Your macro diet ratio may have an impact on body composition when looking at a surplus or restriction of calories. A narrative review of the research and smaller studies have suggested that higher protein intakes between 2.2 to 3.4 grams/kg during a large calorie surplus results in lower gains in body fat – promoting more muscle overall .
So, looks like the debate continues around how much protein is actually needed to gain more muscle and we may not get a definitive answer any time soon, due to the multitude of individual differences among us all.
What Types Of Protein Powder Are There
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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What Are The Benefits Of Consuming Whey Protein
It is an essential source of protein, vitamins, and minerals. The advantages of consuming it are as follows
- Rich source of Protein- Whey Protein is an excellent source of protein. It includes amino acids that are good for your body. This type of protein can easily be digested, unlike other proteins.
- Great for Gaining Muscle- You can gain muscle by adding this supplement to your daily diet. As it is rich in good quality protein, it helps to build your bodys muscle mass. The amino acid known as Leucine in it is responsible for muscle growth. Many athletes and players use this to build as well as strengthen their muscles.
- Reduces Blood Pressure- This is another benefit you get from consuming this type of supplement. It is produced from milk, and dairy products can reduce blood pressure in your body. Thus, it prevents you from various cardiovascular diseases.
- Lowers Blood Sugar Levels- If you have Type 2 diabetes, you should try Whey protein in your diet. It is an effective solution for lowering blood sugar levels because it is high in protein and low in carbohydrates.
- Improves the power of antioxidants- Antioxidants are necessary for fighting chronic diseases, and Whey protein enhances their power to defend against them. It helps to produce one of the essential antioxidants known as Glutathione.
Now we will discuss how Whey protein helps in weight loss as well as building muscles in detail.
How Much Protein Do You Really Need
When looking at specific recommendations for how much protein you need to build muscle, you can usually estimate that around one gram per pound of bodyweight is going to be a good starting place.
You may go a little higher up to 1.2 grams per pound, but you really dont need more protein than this, especially if you are taking in enough calories. In fact, many on muscle building diet plans with ample amounts of carbohydrates and dietary fats can easily consume around 0.8 grams of protein per pound of body weight and still see excellent progression.
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How Much Protein Do I Really Need
The truth is, those bodybuilding physiques that spring to mind for many women when they are considering whether to take protein powder, are shaped not by protein powder itself, but through hours of specific and intense training in the gym daily, a super restrictive diet, and often other supplements. Unlike men, most women do not have the same level of hormones specifically testosterone levels – that are needed for this kind of bulky, hyper-muscly look, so theres no need to worry that youll resemble Arnold Schwarzenegger.
When it comes to protein powder serving sizes, it really varies depending on the individual and their activity level, so its best to experiment with portions until you find the size that suits you best. As a general guide, if youre trying to lose a few kilos, take a 20-30g serving. If your priority is on building lean muscles, use 35g or more per serving.
If you dont have the time or energy to get your protein from meal-prepping a weeks worth of chicken breast, eggs and peas, protein powder offers a convenient means of getting the necessary protein into your diet. Women are more at risk of developing protein deficiencies, so keep in mind the recommended amount is roughly 1g/kg body weight per day of protein in your diet. Find out how much protein should I have for losing weight, gaining muscle or maintaining your current physique.
Why You Shouldn’t Calculate How Much Protein You Need Based On Total Calories Or Weight
On a simple level, protein guidelines generally fall into one of two camps: a proportion either of how much you eat or how much you weigh. However, both are flawed if youre looking to build muscle fast.
Take only eating a specific percentage of protein. The problem is that the numbers are going to be affected in a big way by your total calorie intake. For example, 30 per cent protein on a 2000-calorie diet is very different from 30 per cent protein on a 4000-calorie diet despite the fact that the percentages are exactly the same: 150g a day compared to 300g a day.
So, calculating your protein intake relative to your weight could be better, as it stays consistent regardless of how many calories you’re packing in.
For example, if you were to eat two grams of protein per kilo of bodyweight, you’ll be fuelling yourself with the same amount of protein regardless of your total daily calorie count whether that’s 1500 or 4000. However, this system is also not without its flaws.
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