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Why is protein important for muscle growth?
Why is protein important for muscle growth?
If you are interested in building muscle, you may have heard that protein is essential for this process. But why is protein so important for muscle growth? And how much protein do you need to eat to optimize your results? In this blog post, we will answer these questions and provide some practical tips on how to increase your protein intake.
Protein is the building block of muscles. It is made up of amino acids, which are the molecules that form the structure and function of muscle tissue. When you exercise, especially when you do resistance training, you cause microscopic damage to your muscle fibers. This triggers a process called muscle protein synthesis (MPS), which is the repair and recovery of muscle tissue. MPS also leads to muscle growth, as new muscle proteins are added to the existing ones.
To support MPS, you need to consume enough protein from your diet. Protein provides the essential amino acids that your body cannot make on its own. These amino acids are needed to create new muscle proteins and prevent muscle breakdown. If you don't eat enough protein, your body will use the protein from your muscles to support other vital functions, resulting in muscle loss.
How much protein do you need to build muscle? The answer depends on several factors, such as your body weight, activity level, age, and goals. The current recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. However, this amount is only enough to prevent deficiency in minimally active adults. If you want to build muscle, you need more than that.
According to research, endurance or strength athletes should consume 1.2 to 2 grams of protein per kilogram of body weight per day. This range can vary depending on the type, intensity, frequency, and duration of your exercise, as well as your individual response to protein intake. Some studies suggest that eating more than 2 grams of protein per kilogram of body weight per day does not provide any additional benefits for muscle growth.
Another way to look at protein intake is by percentage of calories. The 2020-2025 Dietary Guidelines for Americans recommend that most healthy adults over 19 years old should get between 10-35% of their daily calories from protein. This means that if you eat 2,000 calories per day, you should aim for 50 to 175 grams of protein per day.
However, rather than focusing on a specific number or percentage, it may be more helpful to consider the quality, timing, and distribution of your protein intake throughout the day. Here are some tips on how to optimize your protein intake for muscle growth:
Choose high-quality protein sources that contain all nine essential amino acids. These include animal products such as meat, poultry, fish, eggs, and dairy, as well as plant-based foods such as soy, quinoa, buckwheat, hemp seeds, and chia seeds.
Eat protein-rich foods at every meal and snack. This will help you meet your daily protein needs and keep your amino acid levels steady throughout the day. Aim for at least 20 to 30 grams of protein per meal and 10 to 15 grams of protein per snack.
Consume protein before and after your workout. This will provide the amino acids needed to stimulate MPS and enhance muscle recovery. A good rule of thumb is to eat 0.25 to 0.4 grams of protein per kilogram of body weight within one hour before and after your exercise session.
Vary your protein sources and include both animal and plant-based proteins in your diet. This will ensure that you get a variety of amino acids and other nutrients that support muscle health and overall wellness.
Drink enough water and stay hydrated. Protein metabolism requires water and can increase your fluid needs. Dehydration can impair muscle function and performance. Aim for at least eight glasses of water per day and drink more if you sweat a lot during exercise.
Protein is important for muscle growth because it supports MPS and prevents muscle breakdown. To build muscle effectively, you need to consume enough protein from high-quality sources throughout the day and around your workouts. By following these tips, you can optimize your protein intake and achieve your muscle-building goals.
For this smoothie I used 1 green apple 🍏, half a cucumber 🥒, and 1 banana 🍌. I use a nutri-bullet so there is a max line for liquid. So I put 1/2 of water and 1/3 lime juice.
The Meal | The Chef