Protein is an essential building block of muscles. Learn how much protein you should eat to build muscle and why it is important to include carbohydrates and fats in your diet
How much protein should I eat per day?
The amount of protein you should eat depends on two factors: body weight and daily caloric intake.
As determined by the diet and in accordance with the proposed daily allowance (RDA) Nutrition On board, you should eat 0.36 grams of protein per pound of body weight per day. So, if you weigh 160 pounds, you need about 58 grams of protein per day. If you are trying to gain muscle, you need to increase the amount of protein per pound of body weight from 0.55 to 0.77 grams.
About 15% of your daily calorie intake should come from protein. If you eat foods that give you 2000 calories a day, for example, about 300 calories should come from protein.
Most Americans get more protein than they need from their daily diet.
Do you need to eat more protein to gain muscle?
Studies on whether you need more protein to gain muscle have found conflicting results. Previous research has reported that high protein intake is associated with Weight loss And improve muscle mass.
However, a recently published study has revealed Clothing Internal Medicine (2018), men who ate about 60% more than the recommended daily allowance (RDA) had no effect on muscle mass, strength or energy.
Another study has been published Journal Nutrition (2016) observed 12-week protein supplementation among men participating in a prevention training program. Studies have shown that groups with extra protein did not gain more muscle strength than those without protein. In addition, reported increase in muscle mass with minimal protein intake in the meta-analysis was minimal.
It is also important to remember that eating too much protein can cause microscopic damage to the kidney filtration unit, which increases the risk. Kidney disease In the long run.
What other nutrients help you gain muscle?
Like protein, carbohydrates and fats are important nutrients you need to gain muscle.
Carbohydrates are stored in your muscles as glycogen and are used to provide energy during glycogen. Exercise. About 50% of your daily calorie intake should come from carbohydrates.
However, it is important to choose the right types of carbohydrates – ideally those that provide you with a diet Fiber. Examples include:
- Whole grains
- Root vegetables, such as sweet potatoes
- Starchy vegetables, e.g. Corn And squash
Fat is also important to include in you Food. About 20% -35% of your daily calorie intake should come from fat.
To like HeartHealthy fats from sources such as:
- Vegetable oils, such as olive and canola oil
- Fatty fish, such as salmon, herring, sardines and trout
Medical has been reviewed 29/4/2022
Image Source: iStock Image
Carbon JW, Pasiakos SM. Dietary protein and muscle mass: the translation of science from application and health benefits. Nutrients. 2019; 11 (5): 1136. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/
Vasin S, Apovian CM, Travison TG, et al. Effects of protein intake on lean body mass in virtually limited older men: a randomized clinical trial. JAMA Intern Med. April 1, 2018; 178 (4): 530-541. https://pubmed.ncbi.nlm.nih.gov/29532075/
Phillips SM, Moore DR, Tang Jie. A critical examination of dietary protein requirements, benefits, and athletes’ supplements. Inti J Sport Neutral Exercise Metab. August 17, 2007 Supply: S58-76. https://pubmed.ncbi.nlm.nih.gov/18577776/
Harvard Health Publishing. How much protein do you need each day? https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
Reidy PT, Borack MS, Markofski MM, et al. Protein supplementation has minimal effects on muscle adaptation during training exercises in young men: a double-blind randomized clinical trial. J. Nutar. 2016; 146 (9): 1660-1669. https://pubmed.ncbi.nlm.nih.gov/27466602/