Your daily protein intake is one of the most important things you shouldn't ignore, especially if you're looking to build muscle. Protein is not just an additional nutrient, but a key component in muscle building and recovery.
However, many people are still confused about how much protein they need every day to build muscle optimally.
In this article, we will discuss the role of protein in muscle growth, the ideal amount of consumption per day, and its impact on the body so that you can achieve maximum results in your training!
Let’s get started!
Protein is a key raw material in the formation and repair of muscle tissue.
When you exercise, especially strength training such as weight lifting, muscles experience micro-damage that must be repaired.
Protein aids the process of Muscle Protein Synthesis (MPS) which allows muscles to grow bigger and stronger after a workout.
Without adequate protein intake, your body will struggle to repair and build muscle, which results in less-than-optimal workout results.
In addition, protein helps maintain nitrogen balance in the body, which is important for minimizing muscle mass loss and speeding up post-workout recovery.
Daily protein requirements vary depending on body weight, activity level, and fitness goals.
In general, recommended protein consumption for different types of muscle training are:
Preserving and building muscle mass: 1.4 - 2.0 g/kg of body weight
Endurance exercise: 1.2 - 2.0 g/kg of body weight
Strength exercise: 1.6 - 2.8 g/kg of body weight
Gain (muscle) strength: 1.6 - 2.2 g/kg of body weight
During the caloric deficit: 2.3 - 3.1 g/kg of body weight
For example, a 70 kg person who wants to gain muscle strength should consume a minimum of 112 - 154 grams of protein per day, depending on the intensity of their workout.
It is also important to drink plenty of water to keep your body hydrated and to help distribute your protein intake so your body can continue to process and use the protein optimally.
Getting enough rest also affects protein absorption in the body. Even one night without enough sleep can disrupt muscle-building capabilities.
To fulfill your protein needs, you can consume both animal or plant-based sources of protein.
Animal sources provide a complete source of protein (containing all essential amino acids) such as histidine, isoleucine, methionine, leucine, lysine, phenylalanine, threonine, tryptophan, and valine.
Whereas vegetable sources generally lack one or more of the essential amino acids such as lysine, methionine, or tryptophan.
Thus, someone who desires to get their protein from vegetable sources (i.e. vegetarian) will need to consume a variety of vegetables, fruits, grains, and legumes to ensure consumption of all essential amino acids.
Animal protein sources:
Chicken breast
Fish (salmon, tuna)
Lean beef
Eggs
Milk and its derivatives (yogurt, cheese, whey protein)
Plant-based protein sources:
Nuts (almonds, walnuts, soybeans, peanuts, kidney beans, lentils)
Wheat
Oat
Tofu & tempeh
Edamame
To complement your protein needs through food, you can also consider protein supplements such as whey or plant-based protein since they are more practical and easily absorbed by the body.
Protein deficiency can negatively affect muscle growth, metabolism, and overall health.
Here’s what happens when you don’t get enough protein:
Muscle is difficult to develop and recovery after exercise is slower.
Fatigue & weakness as protein also play a role in energy production.
Decreased immune system, which makes the body more susceptible to diseases.
Hair loss, brittle nails, and dry skin, since proteins are important for cell regeneration.
If you experience the symptoms above, improve your diet immediately by increasing your consumption of high-protein foods.
If you’re loading up on protein while skipping training, it might backfire on your body. Especially if you do not exercise your muscles as often as athletes.
Some of the risks of excessive protein include:
Excessive workload on the kidneys, as they have to process waste from protein metabolism.
Dehydration, since protein metabolism requires more water.
Nutrient imbalance, since too much protein can reduce your carbohydrate intake and healthy fats, which are also important for the body.
Indigestion, such as constipation or diarrhea, especially if the protein source is dominated by supplements.
To be safe, balance your protein consumption with other nutrients and always stay hydrated to help process the protein in your body.
Conclusion
Have you met your daily protein needs? Review your diet and choose the best protein sources to achieve a stronger and more muscular body!
Don't let your gym efforts go to waste! Ensure your diet is balanced, consume the protein you need, and support your workouts with proper nutrition.
Find more interesting articles about diet and fitness on Level Up Your Meals website, and especially LUM’s blog. Don't forget to share this knowledge with those closest to you!