When it comes to protein for muscle gain, your gym training is only one part of the puzzle – another essential aspect of your diet, especially protein intake.
In general, you need 0.8 to 2.2 grams of protein per kilogram of body weight to promote muscle growth.
While certain factors can play a role in getting you to that threshold, providing high-quality protein from your diet to your muscles is key to improving muscle growth. Read on to learn how to make the most of your protein intake.
What Is Protein?
Protein is one of the three micronutrients along with fat and carbohydrate. It provides 4 calories per gram, which is a combination of amino acids.
Protein comes from animal and plant sources such as meat, eggs, dairy products, beans and peas. Although it occurs naturally in most foods, there are many different types of proteins on the market.
How Does Protein Help With Muscle Growth?
Most of our body is made up of protein, including muscles, bones, skin and hair. Because its function is so extensive, there is a constant exchange of proteins in our bodies – some breakdown (catabolism) and some form (anabolism).
The amount of protein in our diet can affect whether we are in a building or a state of decay.
Exercise causes our muscles to fatigue, leading to small tears or damage to muscle proteins that need to be repaired. However, consuming more calories and protein than we break down in our diet provides the building blocks for our muscles to function correctly and gain muscle over time.
How To Calculate Your Protein For Muscle Gain?
If you want to estimate how much protein is needed to build muscle, here are some methods you can use.
- If you are a man and you currently weigh a healthy 180 – 220 pounds, you need 1.2 g-1.8 g per kg of bodyweight of protein to build mass.
- If you are a woman and you currently weigh a healthy 140-160 pounds, you need 1.0g-1.4 g per kg of bodyweight of protein to build mass.
Do Men Need More Protein Than Women?
Men generally have a higher rate of muscle mass than women, which requires higher protein levels for muscle growth or maintenance.
Does Protein Make Me Fat?
More calories from any source will make you gain weight. If you want to gain muscle, you will find that size increases.
Muscle tissue retains water in the absence of fat; This is why you may see changes in your body composition, but not weight loss. Excess protein — more than your body needs — can be stored as fat for later use, leading to weight gain.
Which Is The Best Protein For Gain Muscle?
The best proteins for building muscle contain all the essential amino acids, the building blocks for proteins that the body can’t make on its own called “complete” proteins.
Changing your protein sources in your diet can help you get a broader range of amino acids. For example, research shows that protein sources in the amino acid leucine enhance muscle growth. In addition, dairy foods such as whey protein are high in leucine.
Side Effects Of Consuming Too Much Protein:
Our kidneys are involved in processing the protein in our diet, and excessive protein levels can become dangerous over time.
Protein Rich Food For Gain Muscle:
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Protein is an super essential nutrient in our diet, and it is available in many supplemental forms.
As a significant muscle builder, the protein in our diet fuels our muscles’ repair and growth along with challenging exercise.
Following a diet high in high-quality protein is an essential part of building muscle and achieving your strength goals.