How Much Protein Should You Eat to Build Muscle? Are you wondering how to build muscle? Looking for diet tips that will help you achieve your goal?
Well, you’re doing your research, and that’s a good start.
Failing to get the necessary amount of protein can be detrimental to your muscle gaining goals. All those hours spent in the gym will go to waste if you’re not eating the right foods.
It’s essential to understand the art of eating to build muscle. So read further to learn how much protein you should consume each day.
Why Protein Intake Is Crucial
The amino acids found in protein serve the body by repairing and maintaining tissues. Muscles tear during exercise, and protein is vital for the recovery process.
If you’re hoping to build muscle, you must ensure that your body synthesizes more muscle protein than it breaks down.
A 2018 study examining the effects of protein on muscle mass found that higher protein intake was associated with greater gains in lean body mass in comparison to those doing resistance exercise alone.
High protein foods include meat, nuts, eggs, lentils, fish, and seeds.
As any gym regular will know, your eating habits are essential for muscle building. The best foods before a workout are not necessarily well suited to your post-workout meal.
How to Calculate Your Protein Needs
The average adult requires a minimum of 0.8 grams of protein per kilogram of body weight per day. That’s 0.36 grams of protein per pound that you weigh. However, this figure changes for people looking to build muscle.
The Academy of Nutrition and Dietetics and the American College of Sports Medicine suggest that athletes consume between 1.2 and 2 grams of protein per kilogram of body weight per day. Strength and power athletes should be at the higher end of this range.
That means an average 140-pound adult (63.5kg) who’s actively muscle building should aim for 80-130 grams of protein daily. Ideally, they consume upwards of 110g.
However, this calculation should be reconfigured if you are overweight. An adult weighing 310 pounds does not need a daily intake of 280g of protein. Your protein intake can be much lower if you’re hoping to lose weight.
Be aware that eating too much protein can be harmful to your health. A high protein diet containing lots of red meat and high levels of saturated fat is linked to a higher risk of heart disease and colon cancer.
Eating to Build Muscle Made Easy
Well, there you have it. Now you no longer have to worry yourself with the question, “How much protein should I eat?”
To sum up, 2g of protein per kilogram of your weight is plenty to gain muscle. Although these general guidelines can set you in the right direction, seeking tailored diet tips from a professional is recommended.
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