Protein Requirements for Muscle Growth

Protein Requirements for Muscle Growth

• Although consuming enough protein is necessary for gaining muscle, eating too much might be harmful to your health.
• For every kilogramme of body weight, 0.8 grammes of protein are the recommended daily allowances (RDA).
• Athletes who train for endurance or strength are advised to consume 1.2 to 2 grammes of protein per kilogramme of body weight per day.

Despite becoming a health and bodybuilding buzzword, protein is still crucial. So, in a way, one nutritionist is okay with the fact that consumers are focusing on the grammes of protein listed on nutrition labels. According to Dr Anupama Chawla, head of the Division of Paediatric Gastroenterology and Nutrition at Stony Brook Children's Hospital, "Protein is the building block for muscles." Studies from 2018 show that the human body breaks down muscle protein. Protein consumption must increase if you want to restore and even add to your existing muscle mass. It seems to sense that eating more protein than you consume will aid in muscle growth. And in part because of this, consumers are focusing on nutrients while making food purchases.

"It has become a fad because of the significant [focus] on weight loss and muscle building," claims Chawla. Everyone is now checking the protein content since it has become the "in thing." But before adding a whole bag of protein powder to the smoothie for tomorrow morning's breakfast, pump the breaks. There is a limit to how much protein one should consume, according to experts and studies. Chawla is pleased that protein is receiving attention because of how crucial it is to the human diet, but she advises against going too far, like eating only meat.

Both too little and too much are undesirable, according to Chawla. What amount should you be taking in? Depends. Here is what the science, medical professionals, and recommendations say.

What protein intake is recommended?

According to a Trusted Source, 0.8 grammes of protein per kilogramme of body weight is the current Recommended Daily Allowance (RDA). This means that someone who weighs 140 pounds only needs 51 grammes of protein per day, while someone who weighs 200 pounds only needs 73 grammes per day. This is significantly less than "we are led to believe" by social media, according to senior dietitian Dana Ellis Hunnes, PhD, MPH, RD, of the UCLA Medical Centre. The registered dietitian of Balance One Supplements, Trista Best, MPH, RD, says that this figure corresponds to around 10% to 35% of the daily recommended calorie intake.

However, there is an opportunity for nuances, as there are many elements of medicine. One reason to increase protein consumption, for instance, is age. Older individuals [between the ages of 65 and 70] should consume somewhat more food, or around 1 gramme per kilogramme or -.45 gramme per pound of body weight since they don't absorb nutrients as effectively and are more likely to experience muscle loss and bone fractures. Additionally, certain athletes might need more to support their exercise routine and training schedule.

For instance, a 2016 policy statement on nutrition and athletic performance from the American College of Sports Medicine, Dietitians of Canada, and the Academy of Nutrition and Dietetics suggested that: Whether they are endurance or strength athletes, physically active persons consume 1.2 to 2 grammes of protein per kilogramme of body weight or 0.5 to 0.9 grammes per pound of body weight.

Athletes should ingest 0.25 to 0.3 grammes of protein per kilogramme of body weight no later than two hours after exercising to help build muscle, regardless of whether they consume at the high or low end of these suggested quantities.

These guidelines are supported by Chawla, who advises that anybody ingesting 2 grammes of protein per kilogramme of body weight do so under a doctor's supervision to guarantee the body, particularly the kidneys, continue to operate normally. "This is because the kidneys have to work harder to eliminate the waste by-products from protein metabolism," explains registered dietitian nutritionist Kimberley Rose-Francis, RDN, CDCES, CNSC, LD:

Hunnes strongly advises sticking to the position's lower limit of consumption, or no more than 1.3 grammes per kilogramme each day. Hunnes asserts that "we can only absorb and use a certain amount of protein at any time." "Any more only results in more calories, which eventually turn into fat. In other words, if we consume more calories than we require, we cannot utilise it and it either wastes away in our urine or turns into fat if we consume too many calories overall.

Recent studies on protein consumption and muscle mass.

The stance statement was made in 2016. What do more recent studies suggest? Similar to Hunnes, a 2022 meta-analysis of 69 papers recommended adhering to the position statement's lower end of recommendations. When paired with resistance exercise, experts suggested that ingesting 1.5 grammes of protein per kilogramme of body weight, or 0.7 grammes per pound, should be sufficient to increase strength. Resistance exercise serves as a good reminder that muscle gain is not just a byproduct of protein consumption.

"If someone wants to gain muscle, they must intensify their strength training by using heavier weights, more repetitions, or both, and they must damage their muscle fibres. They must then consume a nutritious diet. Hunnes declares. 2022 researchAccording to a Trusted Source study of more than 4,800 Chinese adults 60 and older, men who consumed more than 78 grammes of protein per day and women who consumed 68 grammes of protein per day had the greatest protection against low muscle mass. Less than 20 grammes of protein were ingested every meal, and most of it was obtained from plant-based sources.

One more meta-analysis and systematic review from 2022According to a Trusted Source study on protein intake in healthy adults, those under 45 may see a modest gain in body mass by consuming 1.6 grammes of protein per kilogramme of body weight each day. People over 45 only experienced slight increases. An increase in daily protein consumption of up to 3.5 grammes per kilogramme of body weight for multiple meals, according to a comprehensive review and meta-analysis of prior randomised control studies published in 2020, may aid in the growth or maintenance of muscle mass.

Risks and effects of consuming too much protein.

Over 2 grammes of protein per kilogramme of body weight per day has dangers, according to Rose-Flores, including the following:

• kidney dysfunction
• increased risk for osteoporosis
• unwanted weight gain
• azotemia

High protein diets did not raise the risk for renal or bone health, according to research from 2020, but further clinical trials were required. However, instead of 2 grammes as suggested by Rose-Francis, a "high protein diet" was defined as 1.07-1.60 grammes of protein per kilogramme of body weight. Best adds that those who consume too much protein for their weight and level of exercise may encounter the following:

• irritability
• fatigue
• dehydration
• nausea

Risks and effects of a low protein diet.

If you reside in the US, there is a good chance that you consume adequate protein. "You're almost certainly getting enough protein if you're eating a fairly varied diet, you're getting enough calories in this country, and you don't have medical conditions like protein-losing enteropathy or liver failure," adds Hunnes.

What are the symptoms of inadequate hydration?

According to Rose-Francis, "an inadequate [amount] of protein can result in a weakened immune system, malnutrition, oedema due to fluid imbalance, hair thinning, and muscle loss, among other long-term complications." It should come as no surprise that the 2019 Trusted Source study shows that those who don't eat enough protein have lessened muscle mass and strength.

Fantastic protein sources.

Lean animal or plant proteins are the greatest or healthiest forms of protein, according to greatest. These consist of:

• fowl (approximately 25 grammes of protein are included in 3 oz. of turkey)
• fish (22 grammes of protein are present in 3 oz. of salmon)
• a big hardboiled egg (approximately 6 grammes of protein per egg)

Plant-based proteins, such as beans, tofu, and lentils, offer an option for vegetarians and vegans, albeit these sources are not necessarily comparable. There are 20 amino acids, nine of which are essential, meaning the body cannot produce them and therefore must be consumed through food. "Animal proteins are complete proteins because they already include these nine. Not all plant sources, nevertheless, provide full proteins.

That doesn't mean they aren't healthy or that you have to eat animal-based proteins to acquire enough of them to gain or maintain muscle mass and good health in general. To maintain the required quantity, you might just need to blend different sources of protein. To receive all nine required amino acids, you may occasionally need to blend plant meals. For instance, while quinoa is a complete protein by itself, rice plus beans make up a complete protein, according to Best. How about all those snacks and powders with protein? Chawla does not like the first.

"Some of these bars have 20 to 30 grammes of sugar," she claims. For athletes who need additional protein, Chawla is more receptive to powders, especially whey. However, she advises that to build muscle and maintain good health, everyone should avoid focusing excessively on protein. According to her, "People get stuck on protein sources and forget that they are not getting adequate calories from other sources," such as complex carbs and fruit.