To increase muscle mass in combination with physical activity, it is recommended that a person who regularly lifts weights or who is training for a running or cycling event consume a range of 1.2 to 1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight. Before calculating how much protein you need, let's first analyze exactly what it is. Simply put, protein is a macronutrient (a nutrient we need in large quantities) that is built from amino acids, which are joined together in long chains. Some of these chains that the body can produce naturally, known as “non-essential”, and others cannot.
These are called “essential” amino acids and need to be obtained from food. When you eat a chicken breast, your body breaks down proteins into their constituent amino acids, which it then uses to build everything from new muscles to organs and hair. It goes without saying that our hypothetical overweight man definitely doesn't need to eat the equivalent of 10 chicken breasts a day, even if he's looking to build muscle. In fact, most research shows little benefit from consuming more than 2.2 g of protein per kg of lean body mass.
Muscle is mainly made up of protein, so it's no surprise that a high-protein diet can help you develop them more. Exactly how much protein you need per day is debatable. Common bodybuilding tips suggest eating one gram of protein per pound of body weight to support muscle growth, however, the science behind this recommendation varies depending on age, fitness level, and overall body composition goals. As you work to build muscle with exercise, protein should account for 25% of your total calories.
This brings your macronutrient breakdown to approximately 25% protein, 45-60% carbohydrates and 20-30%. If your goal is to consume 100 grams of protein a day, try to consume 25 grams of protein per meal, either four meals a day or the three standard meals a day with two snacks containing approximately 12.5 grams of protein each. A common recommendation for muscle gain is 1 gram of protein per pound (2.2 grams per kg) of body weight. If you're over 50, your body is a little more resistant to muscle building, and some research suggests that it's more ideal to eat at least forty grams per serving to make sure you've triggered MPS.
It has been proposed that muscle protein synthesis (the natural process in which proteins are produced to repair muscle damage caused by intense exercise and the force opposed to the breakdown of muscle proteins) be maximized in young adults with a dose of about 20 to 25 grams of a high protein quality. You may be wondering if the recommended minimum amount of protein is enough to build more muscle. If your task is to build muscle, or if you're trying to lose body fat, you may want to track the amount of protein you eat. It's a complicated process, but the basic essence is that well-exercised muscles grow when there is enough protein available to provide the amino acids needed for hypertrophy.
Numerous studies have tried to determine the optimal amount of protein for muscle gain, but many have come to different conclusions. Bodybuilders and weightlifters have higher protein requirements because they seek to add mass and, at the same time, use their muscles more than the average person or who don't lift weights. Eating too much protein can adversely affect your ability to build muscle by limiting your intake of other important bulking macros (healthy fats and carbohydrates) that support training and weight gain. Here, we give you all the tools you need to ensure that you're consuming enough protein from the right places at the right time to help you achieve your sports performance and body composition goals.
People who are just looking to build muscle should increase the amount of calories they consume to achieve maximum muscle growth, but if weight loss is part of the end goal, then you'll want to consider total calories. Next, we'll explore how much protein you should consume per day to build muscle (and we'll even determine the amount of protein needed to burn fat and lose weight in the process). Proteins, which are the main components of the body, are used to repair and maintain body tissues, including muscles. .