Nutrition

How Much Protein Do You Need To Build Muscle ? – Based On Proven Scientific Research

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When you want to build more muscle everyone knows that you need to eat more protein, some trainers tell you to eat 1 gram per pound of bodyweight and others say you need less, but the question still remains… exactly how protein much do you need to eat per day to build muscle ? To work this out it’s important to first know why you need protein in the first place and what the protein’s role is in your body.

Protein And It’s Role In Your Body

Protein is a complex compound structure of carbon, nitrogen, hydrogen and oxygen that is made of chains of smaller molecules known as amino acids. Your muscles, ligaments, hair, organs, skin, tendons, hormones and enzymes are all made from proteins, in fact it has been estimated that your body consists of 50,000 different proteins.

high protein foods

The protein has many roles in your body, but the main functions involve regulation of hormone secretion, muscle tissue repair, hair/fingernail growth, digestion, muscle contraction, transport of nutrients, protection against disease and maintenance of body water balance. So despite what many are led to believe protein isn’t only used to repair damaged muscle tissue, but is a very important macronutrient to keep your body functioning properly and efficiently.

How Much Protein Do You Need To Build Muscle ?

Now that you understand why you need protein we can finally answer the articles question in depth with proven scientific research.

After citing many studies Dr Peter Lemon stated in a recent review paper that “adults engaged in strength training with the goal of building more muscle should consume 1.7 – 1.8 grams of protein per kilogram of bodyweight”. The amounts of protein tested was between 1.3-3.3 grams of protein per kilogram of bodyweight and they found that 1.7-1.8 grams of protein was the most optimal for building muscle mass.

Another expert in the nutrition and human performance field (Susan M Kleiner) states in her book that “for muscle building an intake of 1.6 grams – 2.2 grams of protein per kilogram of bodyweight is recommended”.

However, this amount of protein is recommended for adults only and if you’re under the age of 18 you should double the amount of protein recommended to be safe since you’re still growing at a rapid rate.

muscle pumps

The Best Types Of Protein To Eat

Knowing how much protein you need to build muscle is all good, but if you don’t eat the right types of protein you won’t get the results you want. This is because not all forms of protein are the same and some are missing essential amino acids (many vegetables, legumes and grains). Your best bet is to get all your protein from animal sources or whey protein powders: For The Best Protein Sources To Eat Click Here

all amino acids

In conclusion having a protein intake between 1.7 – 2.2 grams per kilogram of bodyweight is the most optimal for anyone looking to build more muscle mass. You can choose to eat more if you like, but it’s not going to make much of a difference to your results.

Lastly, if you have anymore questions about protein intake then please feel free to leave a comment about it down below.

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