A Guide on How Much Protein You Need to Build Muscle
You may already know that eating a protein-rich meal or snack after an exercise is beneficial to your body, but you may not fully understand why. Getting adequate protein on a daily basis gives a plethora of potential advantages, ranging from the formation of antibodies to the restoration of muscular tissue. Experts explain more about the fitness-savvy macronutrient and how much protein you should truly eat in this article.
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What exactly is Protein?
Protein is one of three macronutrients, along with carbs and fat. It is required in significant quantities throughout the body to sustain its form and vitality. In reality, our bodies are composed of around 16% protein. Protein is a complicated biochemical process that would take thousands of words to explain. In a nutshell, the dietary protein comprises amino acids that your body utilizes to create muscle tissue. Because your body cannot produce these amino acids on its own, you must obtain them from dietary protein. One amino acid (leucine) is critical for kicking off your body's muscle-building process, known as muscle protein synthesis.
So dietary protein
1) offers the building elements for muscle tissue formation and
2) instructs your body to begin muscle tissue formation.
What Effect does Protein have On My Workout?
Protein and exercise go together like peanut butter and jelly in the fitness world. Protein is essential for muscle growth and repair. We couldn't rebuild or even maintain muscle without protein. "Protein keeps you full, stabilizes your blood sugar levels, and aids in the development of lean muscle mass—all of which are extremely necessary to fuel your workouts and aid in post-workout recovery."
When combined with a good diet and exercise plan, eating enough protein can help you lose weight. "It's worth noting that among the three macronutrients—carbohydrates, protein, and fat—[protein] it's that can help us feel satiated between meals." Whether you want to grow muscle or lose weight, consuming protein at every meal is essential.
How much Protein do you need? Several Factors
According to the National Institutes of Health, the average adult male needs 60-90 grams of protein per day, whereas adult females require 45-75 grams. Individuals that are physically engaged daily, such as nurses, would most likely require more protein to satisfy their nutritional demands. Protein is also important for older people to avoid health problems such as sarcopenia (muscle loss due to aging). Athletes and those recuperating from injury may require more protein than the ordinary person. Your dietary requirements will be determined by your medical history.
Is it possible for me to consume an all-protein diet?
Technically, you could. However, it would be detrimental to your health. But, in general, you should aim for anywhere from 10% to 35% of your calories to come from protein. So, if your body demands 2,000 calories per day, protein should provide 200-700 calories.
What effect do exercise and dieting have on protein intake?
The quick answer is that the more you exercise and burn calories, the more protein you can consume healthily. Protein is excellent for weight reduction since protein-rich foods make you feel considerably fuller than fat and carbohydrates. But, like with any other meal, moderation is key. Eating too much protein, for example, can lead to weight gain. Keep in mind that your body will only digest or turn a certain percentage of what you consume into energy.
How to Calculate Your Protein Needs?
Protein's Recommended Dietary Allowance (RDA) varies based on a variety of factors, including a person's:
- activity levels
- overall health
- muscle mass
- whether they are pregnant or breastfeeding
The RDA for an average adult is 0.8g of protein per kilogram of body mass per day. However, this is the bare minimum.
According to Dietary Guidelines for Americans, adults should consume 10–35 percent of their daily calories from protein, according to Trusted Source.
The chart below depicts the suggested minimum quantity of protein that people should take depending on a sedentary lifestyle, which means little or no activity.
Source: Medical News Today
Where Can You Get Protein?
Protein is best obtained from whole foods such as milk, yogurt, eggs, and meat. They're not only high in protein, but they're also high in micronutrients, which your body requires for general wellbeing.
Consider taking a whey protein supplement if you don't get enough protein from entire meals. You can also check out our article on Whey Protein Isolate.
Plant-based protein sources can provide you with the protein you require if you are vegan or vegetarian. You simply need to be more deliberate about it. While animal-based proteins have been shown to invoke a more strong protein synthesis reaction than plant-based proteins, other research findings have also shown that as long when you get enough protein in your diet (from a wide range of sources to make sure you get all the amino acids necessary for muscle building), there isn't much of a discrepancy in muscle strength and power between individuals who get their protein from plant-based sources and those who get it from animal-based sources.
Higher protein consumption can be beneficial to many people's health, but it is not required for everyone. Most individuals currently get around 15% of their calories from protein, which is more than enough to avoid malnutrition.
However, in some circumstances, consuming significantly more than that — up to 25–30% of calories — might be beneficial.
Make sure you're getting enough protein if you want to reduce weight, enhance your metabolic health, or develop muscle mass and strength.