Protein is necessary for gaining muscle; let's face it. The macronutrient is essential for the healing of muscle tissue and is rich in amino acids, the foundational elements of strength. Unfortunately, only a few people understand how much protein they need to retain muscle and continue adding mass because sources, estimates, and advice vary widely.
And without that information, the stereotype of the muscle-bound gym bro downing a protein drink is permitted to continue. So that's it. Learn how much protein you should consume daily to grow muscle, calculate your protein consumption, and what foods you can include in your diet to increase your protein intake, if necessary. Get in touch with our sports nutritionist for more details.
The recommended daily intake of protein is 50g. However, it doesn't account for individual differences, so it doesn't matter if you're 6 ft 9 or 4 ft 4, nor does it consider the nutritional needs of someone who weighs 80 kilos compared to someone who weighs 200 kilos. However, there are methods for calculating your protein requirements. And all you have to do is to learn how to keep track.
Why Protein Is Important and What Is It?
Let's first define protein in detail before determining how much you require. Simply said, amino acids are woven into long chains to form proteins, which are macronutrients (nutrients that we need in greater quantities). Your body can naturally produce some of these chains, referred to as "non-essential," but not all of them. You must obtain these so-called "essential" amino acids from food. For example, when you eat a chicken breast, your body breaks down the protein into its individual amino acids, which it uses to create new muscle, organs, and hair.
Why Protein Is Vital For Muscle Growth
Anyone trying to gain muscle must ensure they receive adequate protein and complete the proper amount of activity in the weight room. To gain muscle, the body must synthesize more muscle protein than it consumes.
Not just us, but a substantial amount of research supports protein's role in muscle growth. Protein intake, for instance, has been proven to promote additional improvements in lean body mass beyond those seen with resistance training alone.
How Much Protein Are You Getting?
Consequently, the recommended dietary allowance recommends consuming a meager 0.8g of protein per kg of body weight per day, which is lower than the existing daily reference intake of 50g. It is said that it is not enough to add muscle.
Elite athletes consume about 2g of protein per kilogram each day. For the first 12 weeks of a new fitness regimen, it is advised to reach close to that level. You will feel sore at that time because your muscles are tearing down fibers and forming new ones. Growth is equivalent to muscle breakdown plus fuel & recovery. Scaling back to between 1.2g and 1.6g per kilo after 12 weeks is usually advised.
How To Determine Your Protein Requirements
Lean body mass, or everything in your body that isn't fat, is the best way to gauge how much protein you need to eat every day. Instead of concentrating solely on your total weight, this may yield a more precise result.
Along with protein and fiber, a balanced, nutrient-dense diet will always include some fats. However, many lean animal and plant protein sources are available if you're explicitly trying to reduce your fat and calorie intake for nutritional reasons.
Among the leanest animal proteins are skinless white meat fowl and white-fleshed fish. However, by using the phrases "round" and "loin," you can also find the leaner cuts of red meat.
Sports nutrition is also a good career for people who wish to help others with their knowledge. If you’re one of them, the best idea is to get certified. American Sports & Fitness Association offers many such fitness certifications which can boost your career in sports nutrition.