How much protein I need to build muscle?
Are you confused how much protein you should consume to gain muscle mass? In this post, you will learn everything you need to know about protein and muscle growth.
When it comes to muscle growth, protein is one of the most necessary nutrients, it Assist your body in repairing and replacing cells to ensure muscle growth. Your body weight determines how much you should eat, if you’re bigger and have more muscle, you’ll need a little more to stay in shape.
When I talk about body weight, I’m referring to those who don’t have a lot of body fat, but, if you do have a lot of body fat and calculate your daily protein intake based on your weight, you may end up with a very high number. So instead, you can use your height and a healthy body mass index of 25 to estimate your lean weight.
So, here’s how we figure out your lean weight:
let’s explain how to apply this in yourself. Simply multiply your height in meters squared by 25.
So, if you’re 170 cm tall that 1.7 meters, and your lean weight is 1.7 squared by 25 which is 72.25 Kilograms.
Let’s speak about how much protein to consume. I’ll use grams per kilogram of body weight, and the World Health Organization which I mentioned earlier recommends 0.8 grams of protein per kilogram of body weight each day. If you weigh 70 kilograms, multiply your weight by 0.8 to get the amount of protein you should consume. This works out to 56 grams of protein, which I’m sure many of you would consume in a single meal.
The reason the recommendation is so low is because it’s not a recommendation for muscle gain, it’s a recommendation to prevent protein malnutrition to make sure you don’t become deficient in protein.
However if you want to gain muscle mass this is a different story, because you’ll need a little more, you will need 1.6 grams per kilogram seems to offer the maximum benefit for muscle growth, so If you weigh 70 kilograms, that works out to around 112 grams each day, so technically, if you eat more than that, you won’t notice any more gains in muscle mass.
Please allow me to explain why. So, let’s take a look at a different perspective on protein consumption.
Because of something called the leucine threshold, protein per meal may be a more relevant method of looking at protein intake. Simply put leucine is an essential amino acid that stimulates muscle protein synthesis the process we use to build new protein from amino acid.
We can maximally stimulate MBS if we get enough leucine in a single meal, and adding additional protein to your diet is unlikely to stimulate it any longer, it turns out that if you eat a mixed meal with about 0.4 grams of protein per Kilogram of bodyweight that’s probably enough to reach leucine threshold and and maximally stimulate muscle growth.
So, if you eat four meals each containing 0.4 grams of protein per kilogram of bodyweight, you’ll consume 1.6 grams of protein per kilogram every day.
Now that you know how much protein you need to get big there is one last thing you need to know is Exercise provides the stimulus for muscle growth, and if don’t have that stimulus no amount of protein is going to get you the results that you want. So you need to work hard enough in the gym