How Much Protein Do You Need to Build Muscle?

You have just completed a strenuous exercise session. You go home. A protein drink is shaken. You look at it and think maybe that’s not enough.

For years I have been estimating my macros. I had dry chicken breasts in tupper jars. I gave the expensive powders purchase a try. I actually got fat, not muscle. The fitness supplement business can have you confused. The facts of the clinical science are different.

The protein intake of 1.6 to 2.2 grams per kilogram of body weight per day (0.7 to 1 gram per pound) is ideal for muscle building.

The Biological Rules of Muscle Growth

When you lift weights, you’re actually causing micro-tears in the tissue of your muscles. Muscle protein synthesis is the process by which your body is able to repair these tears. This repair uses dietary protein to supply the necessary amino acids.

When your diet is inadequate in protein you are producing a negative nitrogen balance within your body. Your body can only build muscle in this state. You forfeit any gains that have been won. In order to gain muscle mass, ensure that you have a positive nitrogen balance and a caloric surplus.

The RDA for protein is 0.8 g/Kg of body weight. This amount will stave off malnutrition. It does not promote the growth of bones. Resistance training requires greater levels of amino acids.

The mTOR pathway is the key biological mechanism for skeletal muscle growth. Amino acids do the switch flipping process. If these building blocks are not continually present, mTOR does not get activated. You remain of the same size.

How to Calculate Your Daily Protein Needs

The objective should be based on a person’s own body weight. Here’s how to work out your number.

• Step 1: Step on a scale and note your weight.
• Step 2: Convert weight to kg or lbs.
• Step 3: Take your weight for the low end x 0.7 for pounds.
• Step 4: For the high end in pounds, multiply your weight by 1.0.

A 180 pound individual would need 126 to 180 grams of protein per day to optimize muscle protein synthesis. Anything more than this amount will result in a reduction in benefits. We refer to this as the protein ceiling.

How to Calculate Protein Intake for Overweight Individuals

The standard math doesn’t apply to people with a high body fat. A 300 lb person is not going to require 300 grams of protein. This is enough to upset the stomach. It puts a huge “plus” on calories.

For people who have excess body fat, use lean body mass to determine needs. Alternatively you may work with your goal body weight. For the goal of 180 pounds, use 180 for calculations.

Let’s use a 250 lb man who has 35% body fat. He has approximately 162 pounds of lean body mass. If his 162 is used as a multiplier his daily goal is 113 to 162 grams. This is a goal that can be accomplished. This prevents overfeeding.

Adjusting Protein Based on Your Fitness Goal

Your diet requirements vary depending on the training objective you are training for. As body fat is reduced, so are your macro needs.

Pay attention to the fat loss figures. During a caloric deficit, you will require more protein. A high intake will help preserve your current muscles. Your body uses fat from the fat stores to make energy rather than skeletal muscle.

Meal Timing and the Leucine Threshold

The amount consumed per day determines success. Efficiency is dependent on time of meals. It’s not possible to get all your protein in one meal and reap the benefits!

Your body cannot store protein for future use. You need to spread your protein around to maintain muscle protein synthesis. Have 20 to 40 grams of protein at one meal. Feed three to four hours apart.

The amino acid that causes muscle repair is leucine. There are about 2.5 to 3 grams of leucine required per meal for the leucine threshold. Animal proteins achieve this at the 30 gram serving mark. A higher amount of proteins is needed to achieve the same level of protein content in the same amount of plant proteins.

Sourcing Whole Foods vs Supplements

Whole foods contain micronutrients and dietary fibre. Supplements offer convenience. Eat whole foods. Lean cuts of beef, poultry, fish, eggs and dairy are still the top choices.

Cost of groceries varies. It’s cheaper to purchase meat from a farmers’ market or a local butcher than from the supermarket. No commercial grocery mark-up. Better quality meat.

If you find it hard to come up with a meal plan, get professional assistance. Use local search to locate sports nutritionists in your vicinity, or dietitians in your area. These specialists create plans according to food availability in the region. They are familiar with the area’s prices.

Protein powders are a supplement to complete your diet. Whey protein is quickly digested. This is a fantastic post workout choice. Casein will break down in a few hours. It’s best taken before bedtime to avoid the nightly catabolism process.

Pea protein isolate, combined with rice protein, can be used to make a full amino acid profile for vegans. The availability of supplements varies by country. Look into bulk pricing from area health shops.

Fixing the Anabolic Resistance Gap

The majority of fitness tips are directed to persons in their twenties. As people get older their bodies change. Anabolic resistance is experienced by older adults. They lose the ability to respond to protein signals in the blood.

The threshold is adjusted for people over the age of 50. More leucine is required to stimulate muscle protein synthesis. Move towards 40g per meal. This counteracts the resistance and makes it a requirement for the body to build tissue.

Debunking the Biggest Protein Myths

In every gym you’ll get old fashioned advice. There’s some misinformation and confusion to clear up.

The Thirty Gram Absorption Myth

There’s a myth that people can only absorb 30 grams of protein at a time. This is false. All protein you consume is digested and absorbed. It takes longer for larger meals.

The 30 gram rule has nothing to do with digesting the food. There is no evidence that one meal of 100 grams of protein will promote 3 times the muscle growth as a meal of 30 grams. The body will consume 30 to 40 grams for muscle repair. Liver converts the unwanted amino acids for energy.

The Kidney Damage Scare

Another myth is that a high protein diet is harmful to healthy kidneys. The International Society of Sports Nutrition analysed the decades of clinical data. They did not find any link between high protein diets and renal failure in healthy people.

Kidneys filter waste. They work a little harder with a higher protein intake. This is a normal operation. For people with existing kidney disease, a doctor’s advice is required. There’s no need to worry about gaining weight if you’re healthy.

Excess Protein and Body Fat

Is it possible for too much protein to be converted into fat? Body fat is not the most efficient way to store energy gained from amino acids. It is uncommon.

But there will be calories in excess protein. However, if you keep consuming these extra calories and fall into an extreme calorie excess you will develop body fat. The total calories that are consumed in a day determine weight gain.

Tools to Track Your Intake

Without measurement, you can’t manage! Simple tools are necessary to achieve your macros.

• Purchase a digital scale for measuring weight. Measure the mass of ingredients. If you eyeball a chicken breast, you will make huge calculation mistakes. Four ounces is the same size as six ounces on a plate.
• Make use of a macro tracking application. Other apps, such as MacroFactor or Cronometer, remove the need for guesswork when it comes to your day. Log your meals. Monitor changes in lean body mass. Make plans based on actual data.

Frequently Asked Questions

Can you build muscle with 100g of protein a day?

Yes, for anyone in the 100 to 130 pound range. If you’re on the heavier side, 100 grams will not allow you to grow your muscles and will slow down recovery.

Is 150g of protein enough to build muscle?

This is the ideal amount for someone who is 150 to 200 lbs. Makes the scientific zone for hypertrophy.

Can your body only absorb 30 grams of protein at a time?

No. It is all absorbed by the body. Slowing down of digestion for big meals. However, in order to avoid the loss of amino acids, it is best to keep meals under 40 grams, and have the optimum muscle-building signal.

Does excess protein turn into fat?

Protein can’t be converted into fat. Total calories matter. When you consume an excess of total calories your body stores the extra energy in the form of fat.

What are the best protein sources for beginners?

Stick to basics. Lean chicken breast, lean ground beef, eggs, greek yogurt and whey protein isolate. They are highly bioavailable and have a full amino acid profile.

How much protein do I need to build muscle and lose fat?

A higher protein is required for body recomposition. The recommended dosage is 0.9 to 1.1 grams per kilogram of body weight. This safeguards your muscles during the caloric deficit.

Do I need to eat protein right after my workout?

The anabolic window is a few hours. Don’t have to drink a shake in the locker room. Eat a solid meal within 2 hours post training to reap the maximum benefit from your workout session.

Final Thoughts

Now you have the correct formula. Avoid getting bogged down in the small things. Weigh your food. Reach daily goal. Train hard. Consume 30 to 40 grams at a time. Use a tracking app. The results will come.