How much protein do you need to increase muscle mass? - The ideal amount according to science

How much protein do you need to increase muscle mass? - The ideal amount according to science

How much protein do you need to increase muscle mass? - The ideal amount according to science
How much protein do you need to increase muscle mass? - The ideal amount according to science

The amount of protein needed to increase muscle mass

Most studies indicate that the amount of protein needed to gain muscle mass is 1.2-1.5 grams per kilogram of body weight. (2) (4) (5) For an adult male this figure varies from about 70 to 117 g per day and between 58 and 87 g for women. Although the  importance of protein  in the diet cannot be denied, it is known that an excess of this macronutrient will not give better results in muscle growth. Why? How Much Protein Do You Need To Increase Muscle Mass?

Consuming enough protein is essential for developing strong muscle mass. In particular for the  ectomorphic  time of the body. The inclusion of protein foods with high biological value: dairy products, eggs, meat, fish and mussels is the easiest way to achieve the recommended daily amounts of protein.

If you are one of those who have a vegetarian diet; it is ideal to include pseudo-cereals with a high vegetable protein content  Quinoa, buckwheat and amaranth are examples of cheap high-protein foods that cannot be absent from such a diet.

The effects of protein on muscle growth

Proteins consist of amino acids, 9 of which are  essential amino acids  , ie they must come exclusively from food. The presence (or absence) of these amino acids determines the biological value of the protein.

In particular, the amino acids valine, leucine, isoleucine and lysine are the most important for muscle growth. The contribution of proteins that contain these amino acids is crucial to avoid breakdown and improve muscle recovery and growth processes.

How Much Protein Should You Lose?

How Much Protein Should You Lose?

Following a  protein diet  or a low carb diet   is one of the fastest ways to lose weight. However, these methods should not be performed for long periods of time. Consumption of large amounts of protein can have negative effects on the hormone testosterone, as well as be associated with higher concentrations of ammonia in the body.

Replacing protein with carbohydrates is one of the strategies used in   the Ducan diet . Although their effects on losing weight and removing body fat are real, they are not the healthiest methods. In conclusion, to lose weight, it is ideal to reduce calories and stay in the lower limit: 1.0 g of protein per kilogram of body weight.

Maximum protein for muscle growth

The International Society for Sports Nutrition recommends that the maximum protein for an athlete be 2.0 g of protein per day per kilogram of body weight. Larger amounts (over 3 grams per kg body weight) are only allowed for short periods of time to tone the body and  remove body fat  ³.

It is important to keep in mind that these figures refer to proteins of high biological value. Proteins of animal origin, whey protein or other proteins with an absorption rate in the range of 93-96%. Vegetable proteins tend to have a lower absorption rate, so this factor must be taken into account.

More protein, more muscle?

It has been confirmed that increasing protein intake does not lead to accelerated muscle growth. In fact, one of the most popular  myths about protein  is that the more protein, the more muscle mass. In a  diet with volume to gain lean muscle mass, there  must be a proper balance of carbohydrates, fats, vitamins and minerals.

Increasing the amount to 3.5 grams per kilogram of body weight is considered safe. However, if this ratio is maintained for long periods of time, kidney and liver problems can develop.

Cheap high protein foods - examples

The cheapest foods high in protein are eggs. One  egg provides about 6 grams of protein per unit  . Followed by meat, fish and low-fat cheeses. 100 g of these foods provide about 18-22 g of protein. As for sports supplements, these are some of the most expensive types of protein.

In plant proteins, the record is held by  quinoa  and  buckwheat  . These are examples of relatively low-priced foods that contain about 14-15 g of protein per 100 g of dry cereal. However, if the assimilation rate is taken into account, this equates to about 30-50 g of meat.

How much protein do you need to increase muscle mass? - The ideal figure is 1.5 g of protein per body weight. The equivalent of about 110 g for a person weighing 70 kg. Cheap protein foods are eggs, low-fat dairy products and buckwheat.

REFERENCES:

  1. Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet. Source
  2. Protein intake and exercise for optimal muscle function in aging: recommendations from the ESPEN expert group. Source
  3. How much protein can the body use in one meal to build muscle? Consequences for the daily distribution of protein. Source
  4. Dietary protein intake. Source
  5. International Society of Sports Nutrition Stand Stand: Protein and Exercise  Source