PROTEIN FOR MUSCLE GAIN - HOW MUCH DO I NEED?
Protein is necessary for gaining muscle; PERIOD! The macronutrient is essential for the healing of muscle tissue and is rich in amino acids, the foundational elements of strength. Unfortunately, only a few people understand how much protein they need to retain muscle and continue adding mass as we age.
Learn how much protein you should consume daily to grow muscle, calculate your protein consumption, and what foods you can include in your diet to increase your protein intake, if necessary. Get in touch with me for more details.
The recommended daily intake of protein is 50g. However, it doesn't account for individual differences, so it doesn't matter if you're 6 ft 9 or 4 ft 4, nor does it consider the nutritional needs of someone who weighs 150lbs compared to someone who weighs 200lbs. However, there are methods for calculating your protein requirements. And all you have to do is to learn how to keep track.
Why Protein Is Important and What Is It?
Let's first define protein in detail before determining how much you require. Simply said, amino acids are woven into long chains to form proteins, which are macronutrients (nutrients that we need in greater quantities). Your body can naturally produce some of these chains, referred to as "non-essential," but not all of them. You must obtain these so-called "essential" amino acids from food. For example, when you eat a chicken breast, your body breaks down the protein into its individual amino acids, which it uses to create new muscle, organs, and hair.
Why Protein Is Vital For Muscle Growth
Anyone trying to gain muscle must ensure they receive adequate protein and complete the proper amount of activity in their weight training program. To gain muscle, the body must synthesize more muscle protein than it consumes.
*Protein intake, for instance, has been proven to promote additional improvements in lean body mass beyond those seen with resistance training alone.
How Much Protein Are You Getting?
Consequently, the recommended dietary allowance recommends consuming a meager 0.8g of protein per kg of body weight per day, which is lower than the existing daily reference intake of 50g. Hence, 0.8g of protein is is not enough to add muscle.
Elite athletes consume about 2g of protein per kilogram each day. For the first 12 weeks of a new fitness regimen, it is advised to reach close to that level. You will feel sore at that time because your muscles are tearing down fibers and forming new ones. Growth is equivalent to muscle breakdown plus fuel & recovery. Scaling back to between 1.2g and 1.6g per kilo after 12 weeks is usually advised.
How To Determine Your Protein Requirements
Lean body mass, or everything in your body that isn't fat, is the best way to gauge how much protein you need to eat every day. Instead of concentrating solely on your total weight, this may yield a more precise result.
To determine your protein needs in grams (g), first, calculate your weight in kilograms (kg) by dividing your weight in pounds by 2.2.
Next, decide how many grams of protein per kilogram of body weight is appropriate for you.
Use the low end of the range if you are in good health and are sedentary: 0.8g per kg.
Use a higher number (between 1.2 and 2.0) if you are looking to gain muscle mass and you are involved in consistent and intense weight or endurance training.
Along with protein and fiber, a balanced, nutrient-dense diet will always include some fats. However, many lean animal and plant protein sources are available if you're explicitly trying to reduce your fat and calorie intake for nutritional reasons.