Protein needed for muscle building

Protein needed for muscle building

The Importance of Protein for Building Muscle

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When it comes to building muscle, protein plays a vital role. Protein is found in every cell and tissue in the body and is crucial for muscle growth as it helps repair and maintain muscle tissue. It is made up of amino acids, which act as building blocks for cells and tissues in the body. While some amino acids can be synthesized by the body, others, called essential amino acids, must be obtained through diet.

The Role of Protein in Muscle Building

Protein has several important functions in the body, including tissue growth and repair, immune function, and energy production. Muscle proteins, like other body tissues, are continuously broken down and rebuilt. To build muscle, a person must consume more protein than what is broken down, a concept known as net positive nitrogen balance. Protein is high in nitrogen, making it essential for muscle growth. Insufficient protein intake can lead to muscle breakdown and decreased muscle mass over time.

Moreover, amino acids derived from protein are used for muscle protein synthesis (MPS), which is the primary driver of muscle repair, recovery, and growth after strenuous exercise. Thus, adequate protein intake is crucial for supporting these processes and promoting muscle development.

How Much Protein Do You Need?

The recommended dietary allowance (RDA) for protein to prevent deficiency in minimally active adults is 0.8 grams of protein per kilogram of body weight. However, this may not be sufficient for individuals looking to build muscle. The 2020-2025 Dietary Guidelines for Americans suggest that most healthy adults should get between 10-35% of their daily calories from protein. Based on this guideline, a person consuming 2,000 calories per day would need to consume between 50 and 175 grams of protein daily.

While the current RDA is based on the amount required to maintain nitrogen balance and prevent muscle loss, studies have shown that higher protein intakes are associated with improvements in lean body mass and strength, especially when paired with resistance training.

What Do the Studies Say?

Several studies have explored the optimal amount of protein required for muscle building. A 2020 meta-analysis published in the journal Nutrition Reviews found that protein intakes ranging from 0.5 to 3.5 grams per kilogram of body weight can support increases in lean body mass. Gradually increasing protein intake, even by as little as 0.1 grams per kilogram of body weight per day, can help maintain or increase muscle mass. However, the rate of increase in lean body mass decreases after exceeding 1.3 grams per kilogram of body weight, unless strength training is performed in conjunction.

Another meta-analysis published in the journal Sports Medicine in 2022 concluded that higher protein intakes of around 1.5 grams per kilogram of body weight daily, coupled with resistance training, are required for optimal effects on muscle strength. The benefits of increased protein intake on strength and muscle mass seem to plateau at 1.5 to 1.6 grams per kilogram of body weight per day.

Additionally, a systematic review and meta-analysis published in the Journal of Cachexia, Sarcopenia, and Muscle in 2022 found that a protein intake of 1.6 grams per kilogram of body weight per day or higher results in small increases in lean body mass in young, resistance-trained individuals. However, the results on older individuals were marginal. Notably, 80% of the studies examined in this review reported participants consuming a minimum of 1.2 grams of protein per kilogram of body weight per day, which is higher than the current RDA.

While exact figures may vary due to conflicting study results, the optimal amount of protein for muscle-building falls within the range of 1.2 to 1.6 grams per kilogram of body weight. For example, a 180-pound (81.8 kilograms) male would need to consume between 98 and 131 grams of protein daily, combined with resistance training, to support muscle growth.

The Best Protein Sources

To meet daily protein needs, individuals can choose from animal and plant-based protein sources. Animal-based protein sources, such as lean meats, poultry, eggs, fish, seafood, dairy products, and whey protein powders, contain all the essential amino acids in sufficient amounts. They are also easily digestible.

Plant-based protein sources include beans, peas, nuts, lentils, seeds, soy products, and plant-based protein powders. While some plant-based proteins may have varying amino acid profiles and lower bioavailability, individuals can supplement their intake by consuming a variety of foods and increasing overall protein consumption. Pairing ingredients like rice and beans, hummus and pita bread, or peanut butter on whole wheat bread can ensure the necessary amino acid intake.

One notable exception among plant-based protein sources is soy, which has a good profile of amino acids, high bioavailability, and easy digestibility.

Protein Intake: Too Much of a Good Thing?

While healthy adults can safely tolerate a long-term protein intake of up to 2 grams per kilogram of body weight per day without side effects, consuming more than 2 grams per kilogram of body weight per day can lead to health issues over time. Well-trained athletes or certain individuals may tolerate up to 3.5 grams per kilogram of body weight.

Excessive protein intake may cause symptoms such as intestinal discomfort, nausea, dehydration, fatigue, weight gain, irritation, and headaches. Chronic protein overconsumption can also result in severe risks like heart disease, seizures, kidney and liver injuries, and even death.

Conclusion

When combined with resistance training, protein intakes above the current RDA can support muscle building. It is crucial to include lean meats, fish, beans, nuts, and legumes in your daily diet to meet your protein needs. However, the ideal amount of protein for muscle-building varies based on factors such as age, health status, and activity level, so it’s important to consult a healthcare provider or a registered dietitian to determine the appropriate protein intake for you.