how much protein do i need for muscle gain
How much protein do i need for muscle gain?
Everyone needs protein irrespective of age and sex and no matter the diet. However, the amount of protein consumption may vary from person to person. Yes, a bodybuilder may take more protein when compared to other professionals or ordinary people. Athletes may consume protein for recovery purposes. Hence, protein requirements have become a must for everyone.
What happens when we eat protein?
Our digestive system converts the protein-rich food that we consume into amino acids. The amino acids conduct various body functions, such as muscle building. There is a close connection between protein and muscle mass in our body systems. Yes, proteins are the building blocks of muscle. Hence, we need protein-rich food daily to cope with body functions. The muscle protein synthesis process is improved by the mixed amino acids present in the diet we consume.
Muscle development is enriched by the protein intake of an individual. Asides from muscle development, bone density, and muscle mass processes require protein. Above all, protein maintains and repairs our tissues and muscles.
Considering the above factors, it has become indispensable that our body requires a specific amount of protein daily basis. Are you a person interested in developing your muscles? If yes, you must need protein for the same. Yes, you will have to consume a specific amount of protein in your daily food. Like other macronutrients, you require protein in a specific amount.
How much protein do you need?
A common strategy is being followed for protein intake to build your muscle. Yes, you need 0.36 grams of protein for every one pound weighed by an individual. For example, a person who weighs 180 pounds is required to take 65grams of protein each day.
The above calculation is a recommendable quantity for an average individual. However, the dosage may change for an individual who requires more protein to develop muscle mass.
Calculating your protein intake target
As we discussed above, on average, an individual requires 0.36 grams of protein per pound of person weight. It is also advisable that a person can consume 0.8 grams per kg a person weighs. A healthy adult can go with a protein intake of 0. 8To 1 gm, whereas an old person has to consume at least 1- 1.2 gm of protein per kg. This guideline may help you to calculate your protein intake per day conveniently.
Yet another way
There is another way for you to decide your protein intake per day. Yes, it is based on the total calories per day you consume. This is based on the macronutrients that you consume per day. Yes, you can consume a range of total calories, say about 10 to 25% from protein food sources. This is the general rule of thumb followed by nutritionists across the world.
The above calculation does not apply to the muscle-building goals of some people. Yes, it is a general or basic idea for people who want to build muscle mass. They can follow the above guidelines to achieve their goals. Yes, protein intake can be calculated based on the weight of the person, and not any rocket science involved in it. Either you may want to lead a healthy life or build muscle, which is achieved by the above weight versus protein intake formula.
Do you want to develop muscle?
Are you a serious person that wants to develop muscles to become a strong guy? If yes, it is advised to seek a nutritionist or professional help with your protein intake per day. The professionals or the experts give you an exact solution to your search. Yes, a personal trainer or an expert examines your health, body condition, and nutrition requirements to determine the amount of protein intake.
Building muscle with 100 grams of protein
The above details and discussions strongly reiterate that an average adult person requires 0.36 grams of protein of body weight. However, the individuals who give importance to building muscle may have an idea that they should consume more protein per day to reach their height. Yes, they indeed need to consume some amount of protein higher than the average person consumes. The percentage of the minimum amount may vary from one person to another.
An athlete who requires an active lifestyle and energy can consume 12 to 2 grams of protein per kg of body weight. What about bodybuilders that require more energy each day? They need to consume 1.6 to 2.0 grams of protein per kilogram of body weight. Not only to bodybuilders but also to people who aim at developing muscle mass. Professionals that maintain lean body mass have to consume at least 2 grams of protein per kg of body weight. These calculations are given by world-recognized councils for health. 5 to
For example, a person who weighs about 150-pound can consume at least 75 to 120 grams of protein each day. This individual might be involved in doing strength training exercises. He might do muscle developing exercises, and hence the requirement. On average, 100 grams of protein are required for these professionals.
Protein to build lean tissue
The professionals involved in building muscle mass can consume protein daily along with regular meals. They shall also consume protein as snacks each day or for the whole day. Building muscles requires some core strength training exercises. An individual involved in strength training can select protein-rich foods or items to help with muscle development. Remember that the protein you consume helps in building lean tissue. So, do not miss the calculation when you are focused on body development. This is very important for an individual during a strength training course.
A basic understanding is required when you are involved in strength training courses. Yes, the protein you consume is well utilized by your body to build lean tissue. The protein you get gives you the strength that you require to do exercises. This process is called protein turnover.
Too much protein can be dangerous?
Too much protein daily might damage your kidneys? Yes, you may have the concern without a second thought. However, a required amount of 100 grams of protein per day is not a big problem for your kidneys or your general health. Yes, it is safe for your health and bodybuilding exercises or muscle development.
You need to understand an important point when you consume protein to gain muscle. Yes, individuals who have kidney problems may have to rethink consuming protein in higher quantities. Yes, it may harm your kidneys by consuming more. You can go with 2.2 grams per kilogram alone to prevent any issues with your kidneys.
Protein alone is enough?
Mere protein alone is enough for building muscle? Building muscle requires protein and other nutrients or more calories to meet your body’s requirements. Consuming a standard amount of protein per Kilogram is recommended for your body muscle development. The standard protein requirement may help you recover after strenuous exercises. However, the recovery process does not only depend upon your protein but other macronutrients also. Desired muscle growth goals can be achieved from other food sources like carbohydrates and fats. Yes, carbohydrates help you increase muscle mass besides protein intake. Hence, you will have to consume more calories for your growth of muscle.
Building muscle or working a lot to build muscle by doing exercises depend upon protein intake, as we discussed earlier. Yes, 25% of the total calories that you consume must be made up of protein content. Hence, you can calculate the nutrient requirement for your muscle development or gain muscle by dividing the food portion in percentages.
Food nutrients division
Your daily food intake may be divided as protein 25%, carbs 45 to 60%, and fat 20 to 30 %. This is a standard calculation for an average individual, and if you are a vigorously exercising person then the percentage may vary slightly. Yes, the percentage may vary from one person to another depending upon his body capabilities and performance.
For example, an individual may consume 25 grams of protein for each meal if he aims at 100 grams. The individual may take 25 grams of protein from three or four meals per day. It also includes snacks in his daily consumption.
Weight loss and protein involvement
Do you have an idea of losing weight besides building muscle? If yes, you will have to make some calculations based on an expert’s suggestion. Yes, you may go for high protein intake and reduce the carbohydrate intake simultaneously. Protein intake is increased by reducing the carbs in your daily consumption. Consuming more calories to gain muscle is a basic rule of an individual. If you aim at weight reduction besides muscle gain, taking care of daily calories is taken care of.
Achieving weight loss goals is not a cup of cake, many think. Yes, you need fuel to do exercises to gain muscle. Yes, your body requires energy to perform a necessary process for normal functioning. Weight loss goals might affect you in terms of energy required to do muscle gaining exercises. So, you must ensure to have the required energy by consuming an exact calory. Your daily activity level and protein intake are interdependent. You may require protein of 1.2 to 1.8 grams per kilogram if you are on weight loss goals. This requirement may satisfy your weight loss and as well as muscle-building activity.
When do I need to consume more protein?
Are you an individual performing resistance training? If yes, you may require more protein now. A person who is involved in a resistance training program requires more energy. He requires enough amino acids to repair and build new muscles. You may lose protein after exercising a lot. Hence, consuming protein is essential, especially more for a person to work better.
When muscle mass is built?
When you reach the positive net protein balance you can expect to build muscle mass. An individual who performs resistance training can have much muscle protein turnover. An individual that performs exercises like body weight and weight lifting has muscle mass increase. This has become possible along with nutrient intake.
The aging process is yet another factor to increase protein intake daily. Yes, as we age we tend to lose our muscle mass and hence protein intake is a must to compensate for the loss. Yes, intake of protein per kilogram of body weight to main muscle mass is indispensable. Even people who perform exercises have to consume protein to the recommended level. However, more protein intake is recommended for these individuals.
Exercising people protein intake
The individuals performing physical activity and are aiming at increasing muscle mass have to consume recommended protein level. For example, a person that performs running or cycling can consume 1.2 to 1.7 grams of protein per Kg of his bodyweight. This recommended level of protein can be taken through regular food.
Protein-rich food items
Do you know the food sources rich in proteins? Yes, it is important for your muscle gaining goal in your life. The animal sources that are rich in proteins are
* Rice and dry beans have rich sources of proteins. Combining these two items give you all the essential amino acids required.
* nuts and seeds
* milk and milk products-yogurt
* some fruits
What are the other common foods containing protein?
* Soy milk one cup- It has seven grams of protein
* One egg-Six gram of protein
* An ounce of meat-21 grams of protein
* Dry beans one cup-16 gram of protein
* Yogurt -11 grams of protein
Gain muscle with recommended protein supplements too
Are you looking forward to boosting muscle building? If yes, you can prevent muscle loss by consuming protein intake. You can get the required amount of protein either from regular food or protein supplement recommended by an expert. Never become a victim to a duplicate product available in the market. Instead, get a top-rated protein supplement to your requirement. Analyze the product based on reviews and feedback before you use it. Take care of your health and goals simultaneously by consuming protein-rich supplements without any side effects.
Sex and body type
Protein requirement to build muscle depends upon the body type and sex of an individual. Also, the activity level of a person decides the amount required.
Underweight -2.0g/ per KG of bodyweight
overweight-1.2g/ per KG
obese-1.2g/ per KG
Healthy-1.4 g/ per KG bodyweight
Underweight -1.8g/ per KG of bodyweight
overweight-1g/ per KG
obese-1g/ per KG
Healthy-1.2 g/ per KG bodyweight
Muscle growth and protein function
Our body is made up of proteins. The function of protein is widespread, and hence the requirement is higher for us. The protein we consume might help to build or break down.
During exercise, our body undergoes stress on our muscles. As a result, our muscles may produce injuries or tiny tears. These issues have to be repaired by the muscle proteins. Hence, consuming proteins in our diet helps repair and fix these issues and helps gain mass over time.
Factors affecting your protein intake calculation to gain muscle mass
Women require only less protein when compared to males due to their less lean mass. However, pregnant women need protein in a higher amount due to their breastfeeding activity. In common, a person that recovers from illness or an injury may require a higher quantity of protein. Why? The injured body may recover by utilizing the protein in your body, or you consume to repair. The protein that you consume helps you promote muscle growth.
The best protein to build muscle
The source that has all of the essential amino acids is the best protein to build muscle. It is otherwise known as complete proteins. The amino acid leucine increases the muscle mass as you expect. Yes, the sources that have Leucine amino acids are best in building muscle mass. For example, whey protein is a rich source of Leucine.
Protein, the key muscle builder is found in our daily food items and also in supplement forms. A determined muscle gainer can go with the perfect protein intake amount that is recommended by nutritionists. A common piece of advice from an expert is ensuring your recommended level of protein intake to cope with your muscle gain goals. Never follow a diet or protein supplement advertised or from other unknown sources. Yes, this step may harm your health to a greater extent.
We have already discussed above various details of muscle mass gain through protein intake. The recommended levels for each individual depending upon their body shape, and age is listed. You will have to follow the above guidelines without any deviations to meet your ends. The high-quality protein in your daily food regimen is a must to meet your strength goals.
Muscle mass building is not a fortnight process that you can achieve. It is a gradual process in which you will have to work a lot by following the exact steps recommended for you.