How much protein do you need to build muscle?
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In order to build skeletal muscle there needs to be an overall increase in synthesis and a decrease breakdown. Resistance training causes muscles to breakdown and then rebuild if there is enough protein for the rebuilding process to occur. The main nutritional factors that stimulate muscle protein synthesis are:
DRIs – Daily Reference Intakes
We measure protein in grams per kg of body weight per day – g/kg/d
The Institute of Medicine established these recommendations in 2005
However….
The amount of protein we need depends largely on our body mass and net energy balance based on physical activity. The RDA and EAR values are NOT adequate for building muscle.
Sport Nutrition references suggest protein should be 30-40%, carbs should be around 30-40% and fat should be around 20-30%
For building muscle mass and for maintaining muscle mass through a positive muscle protein balance, internationally recognized professional organizations such as Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sport Nutrition recommend protein intakes between 1.2-2.0 g/kg/d for physically active individuals. The International Society of Sports Nutrition recommends between 1.4-2.0 g/kg/d. Higher intakes in the range of 2.3-3.1 may be required to maximize the retention of lean body mass in resistance-trained subjects during hypocaloric periods, such as body builders intending to get lean before competition.
There is extensive evidence that suggests higher protein intakes (1.2-2.0 g/kg/d) has multiple benefits:
From the book Thinner Leaner Stronger by Mike Mathews “While the scientific search for the ‘one true diet’ continues, there’s one thing we know for sure: it’s going to be high in protein.”
If a low amount of protein is consumed, the body will break down muscle to have amino acids to make many other substances including hormones, neurotransmitters, plasma proteins, enzymes, cell membrane transporters, and antibodies.
It is well documented that consuming protein following resistance training improves muscle strength and hypertrophy – Sports nutrition recommendations for post-exercise protein consumption are 0.25-0.30g/kg
The accepted average minimum daily protein intake that is favorable for adaptations to resistance exercise is 1.6 g/kg/d – so what does that look like? It is common among body builders and power lifters to eat several meals per day. You could have 2 meals with 2 snacks in between each, or 3 or 4 larger meals, whichever way will work the best, as long as you get the total amount you need during the day and as long as you can spread it out during the day. Here are some example eating schedules.
Protein is 4 Calories per gram, so for 20g of pure protein that is 80 Calories, but no foods are pure protein so total calories will include fat and carbs.
Are there risks with eating a high protein diet?
There are some common perceptions associated with high protein diets: it will affect kidney function, bone density, increase risk of cancer and heart disease, and increase inflammation. These concerns are generally unfounded. If you would like to read other research on this topic, this paper has sited many references in section 3 “Protein Misconceptions and reality”
A major issue with many studies that show an increase in cancer or inflammation with high protein diets is the lack of using whole foods. Extracted protein concentrates do not affect the body in the same way as whole foods. It is similar to the idea that eating sugar in whole fruit does not have the same impact as pure refined sugar.
Note – this article is only about protein. A complete diet should still include a lot of plant foods.