When it comes to increasing your muscle mass, training is only one part of the equation. The other part is diet and more specifically, protein consumption.
In general, you need 1.2 to 2.2 grams of protein for every kilo of bodyweight per day in order to stimulate building of muscle mass. Even thought there are many factors that can affect your daily protein intake, it’s consumption is absolutely necessary in growing muscles.
In this blog we are going to explain how to optimize your protein consumption and make the most of every gram of protein you eat.
What is protein and why do I need it?
Protein is one of the three macronutrients, the other two being carbohydrates and fats It is made of amino acids and every gram of protein is equivalent to roughly 16.7 kj (4 calories).
We get protein through animal products such as meat and eggs but also through plant-based sources such as nuts, vegetables and legumes. Even though we can find it in many natural products there are also plenty of supplements in the market in various forms and flavors.
How much protein does my body need daily?
An average person that wants to maintain bodyweight and is not doing intense exercise should consume 0.8 to 1.2 grams of protein for each kilo of bodyweight per day. This can vary between men and women, and it also depends on age. Children and teenagers that are still growing need more protein than older adults that start losing muscle mass.
How does protein help in growing muscles?
The human body is mainly made out of proteins: bones, muscles, hair, skin and many other organs are built and maintained thanks to protein. Because of their very important role in the body’s function and maintenance, daily protein consumption is necessary.
Physical exercise causes muscle damage and proteins are fundamental in the repair and rebuilding process. In order to nourish and repair the muscle damage that occurs during workouts, you need to consume the necessary amount of protein through food and/or supplements. This is how your muscles grow bigger and stronger.
How much protein does my body needs in order to gain muscle?
Protein needs can vary depending on sex, body type, age, and level of physical activity. In general men need between 1.2 and 2 grams of protein per kilo of bodyweight per day when women need between 1 to 1.8 grams of protein per kilo of bodyweight per day.
Keep in mind that protein is a key nutrient to build muscle, but it cannot do it alone. Following a healthy balanced diet and having consistency with your workout routines is the only way you can reach your goals and maintain a healthy body.