Fitness

How Much Protein Do You Need To Eat Per day To Build Muscle?

4 Mins read

For people who are just starting out bodybuilding, probably the most important questions that they have is when much protein is required to get buff. Note that there's a limit to how much protein you can eat, even when you are going to the gym and trying to gain mass. Also, eating more protein doesn't mean that you'll build more muscle. Essentially, your protein consumption ought to be in line with your weight and goals.

Furthermore, the protein needs of one person are not the protein needs of another. Instead, your individual needs will depend on your level of physical training in addition to what you're trying to achieve.

The Sum of proteins You Need to Build Muscle

For a person who's not training, the daily protein recommendations are 0.8 grams per kilogram of bodyweight. However, remember that the RDA (recommended dietary allowance) is the minimum amount of protein needed to keep your current weight. For people who want to build muscle mass, you'll need to up your protein intake to 1.2-1.5 grams per kg of body weight every day. 

Thus, someone who's 60 kilograms and looing to bulk will not have the same protein requirements as somebody who weighs 75 kilograms. 

Using The proportion of Total Calories

Alternatively, you can calculate the quantity of protein you need to build muscles beginning with understanding your daily caloric intake. To find out how much your body needs to maintain its current weight, begin by finding out your basal metabolic rate (BMR). This can be done by using a BMR calculator. You could also get the number of calories that your is burning on a daily basis and add this to the BMR calculator. 

Next is to find the percentage of the daily diet that'll constitute protein. You can choose a percentage based on what you want to achieve and your ideal goals. The amount may also be influenced by your age, metabolic rate, and body type. For Americans, the dietary guidelines tell you they are between 10% and 35%. 

Whatever figure you've selected, multiply the daily number of calories that your body needs and divide by 4. 

For instance, a high level male whose diet is 20% protein and consuming 2000 calories each day, 2000 X 0.20 = 400 calories from protein, 400/4 = 100 grams of protein per day

Is It Possible To Eat too Much Protein? 

It’s easy to consume too much protein, and it could result in various health issues. This is exactly why it's important to focus on your individual goals and eat accordingly while being careful not to overdo it.

For instance, consuming too much protein could cause high uric levels within the blood. Uric acid is a byproduct of protein synthesis. This might cause the kidneys to overwork and also result in health conditions such as gout. 

Some of the cons of eating excess protein include indigestion, nausea, smelly breath, and dehydration. Moreover, the excess protein will cause stress on the kidneys and also the liver. Also, if you're trying to lose weight, excessive protein intake will cause you to sabotage those plans and you’ll end up adding weight. 

But how much is simply too much? It's best to not exceed 2 grams per kg of body weight, especially if you're not engaging in any type of exercise. 

Best Protein Sources

Some sources of protein tend to be more beneficial to your body than others are. As you probably know, you can get protein from both plant sources as well as animal sources. That said, the very best protein is one that offers all of the amino acids, such as the following: 

  • Fish
  • Meat
  • Poultry
  • Seaweed
  • Amaranth
  • Quinoa
  • Buckwheat
  • Spirulina

When it comes to muscle mass building, the best type of protein is whey as possible easily synthesized by the body. Great causes of whey proteins include:

  • Milk
  • Yogurt 
  • Cheese
  • Whey protein concentrate
  • Kefir

While plant-based proteins will also be effective at building muscle, they aren't synthesized through the body as efficiently as animal-based proteins. This means that to achieve the same level of muscle mass, you would need to consume more plant-based proteins than animal-based proteins. 

Is There A Right Time To Eat Protein?

Now that you know just how much protein you need to consume in order to build muscle, the question now becomes, 'is there the right time to consume protein?' The reply is yes. While it's recommended to consume protein throughout the day as you get buff, it's especially important to do so right before and after a workout.

This provides your body with enough nutrients to immediately start repairing the broken muscle tissue, helping your body build larger and stronger muscles. Actually, by consuming protein right before and after a workout, you stand an improved chance of building muscle quicker than if you were waiting for some time.

As for the kind of protein, some people find that consuming a protein-dense food before you dive into your workout leads to an upset stomach. Other people don't have a problem with that. It is important, therefore, to self-evaluate and find out which fits your life-style. 

If you realize that you get an upset stomach, then you'll need to consume something that's simple to digest and provides your body with the nutrients it needs to build muscle, like a protein shake and Greek yogurt. After your work out session, you can then go ahead and consume a solid, protein-dense meal. 

To promote healing, it's important to consume protein right before going to bed. The best type of protein before bed is casein as your body can certainly synthesize it, allowing your muscles to heal faster. 

Final Thoughts

Take observe that the amount of protein one needs to consume to achieve muscle mass is not the same for every one. The total amount of protein that you need to consume in order to build muscle is determined by your current weight as well as your body goals. You should use the simple formula -1.2 to 1.5 grams per kilogram of bodyweight. Alternatively, you can calculate your required protein intake using your daily caloric intake. 

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