How much protein should I eat to build muscle?

In this brief article, we will answer the question “how much protein should I eat to build muscle?”.We will also discuss how you can calculate your protein intake and explain the proteins that enhance muscle growth.

How much protein should I eat to build muscle?

Most experts recommend consuming 1.1 grams to 2 grams/kg of body weight to maximize muscle growth. For example, About 93.5 to 167 grams of protein would be required for someone weighing 85kgs

The best protein sources for muscle build-up include nuts, eggs, fish, poultry, lean meat dairy, and legumes. Protein powder can also be used as a protein supplement, especially for individuals struggling to meet their protein needs through diet.

Amino acids are what makes up proteins and they help the body in repairing and building muscles as well as other functions. Without adequate protein intake, muscles will not grow and may even begin to break down.

How can you calculate your protein intake?

To calculate protein intake, you will need to know your weight in kilograms and your activity level. The following formula is used: 

Protein intake (g/day) = body weight (kg) x activity factor 

For a sedentary individual, the activity factor is 0.8. 

For extremely active people (hard and demanding jobs physically/ sport/exercise), the activity factor ranges from 1.6-1.8. But if you are moderate in your activity then your factor would be 1.2

Which proteins enhance muscle build-up?


There are many proteins that can enhance muscle growth, but the three most important are casein protein, followed closely by whey protein then soy protein.

The ability of whey protein to be absorbed fast in the body makes it the best protein for recovery after working out. It is also important for growth of muscles due to the essential amino acids

Casein protein is a slower-acting protein that is ideal for nighttime recovery, as it provides a slow and steady release of amino acids to the muscles. This is helpful in promoting the growth and recovery of muscles.

Soy protein is a plant-based protein that is rich in essential amino acids, making it a great option for vegetarians and vegans.

What factors affect muscle build-up?

Genetics

Genetics affect muscle gain by determining the amount of muscle mass a person has, as well as the rate at which they can build new muscle. 

People with naturally high levels of muscle mass or who are able to build muscle quickly will have an easier time gaining muscle than those with lower levels of muscle mass or who build muscle slowly.

Age

Age can affect muscle gain in a few different ways. The body’s ability to rebuild new muscles decreases as one grows older. This is contributed partly by the reduced production of growth hormones and the production of testosterone especially in men.

The muscle cells decline in size and number as one ages, therefore contributing to the decline in muscles that are being rebuilt. As one grows old, the nervous system also changes which sufficiently affect the growth of muscles.Hence the ability to build muscles decreases with age.

Nutrition

Nutrition affects muscle gain in multiple ways. First, adequate nutrition is necessary to support the increased energy demands of muscle growth. New muscle tissues cannot be built unless the body gets enough nutrients and calories.Moreover, muscle growth requires specific nutrients. The required nutrients are like carbohydrates for energy provision as you work out and fats. After workout, it is important to eat foods rich in proteins to build the muscles better.

Finally, good nutrition helps to reduce recovery time and inflammation, both of which are important for maximizing muscle growth.

Rest and recovery

When you work out, you are actually causing tiny tears in your muscles. Rest is critical for muscle repair and strength growth. To ensure this, you should rest a day before your next work out day. This time allows repair of muscles and their ability to grow stronger.

This is why it’s important to have at least one day of rest before your next workout. During this resting time,your muscles are able to grow stronger and the body is able to repair the muscles as well

For more details on the exercises that enhance muscle growth. Click here

Conclusion

In this article, we have answered the question “how much protein should I eat to build muscle?”  We have also discussed factors that affect muscle growth and explained how to calculate your protein intake.

Citations

https://patient.info/news-and-features/how-much-protein-do-you-need-to-build-muscle

https://www.mdlinx.com/article/how-much-protein-do-i-really-need/3EjMnX7lwoop14d4Ins4FA

https://www.healthline.com/nutrition/26-muscle-building-foods#:~:text=What%20foods%20are%20best%20for,gain%20lean%20muscle%20(67).

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