How much protein per day for muscle gain
One of the most debated questions in the fitness industry is — how much protein do I need to eat to gain strength and build muscle? Just eating that much chicken is a workout! Fortunately, there aren't too many people recommending either the bare minimum survival levels or hyperbolic protein consumption, and the fitness industry standard figure is normally 2. Again, for someone weighing 70 kg that equates to grams of protein or 0. They looked at whether consuming extra protein effected gains in muscle and strength from Resistance Exercise Training RET. They also looked at what was the highest protein intake after which no noticeable benefit in increased strength and muscle gains were seen.SEE VIDEO BY TOPIC: How Much PROTEIN Do You Need to Build MUSCLE?
SEE VIDEO BY TOPIC: Do You Need More Protein Than You Think You Do?Content:
- Calculate Your Recommended Protein Intake
- YOU CAN STILL ADD MORE!
- How much protein do you need for weight loss and muscle growth?
- How Much Protein Do You REALLY Need?
- How Much Protein Do You Really Need a Day to Build Muscle?
- How much protein do you need to build muscle?
- How Much Protein Do You Need to Maximize Muscle Growth? A No-Nonsense Look at the Science
- How Much Protein Is Too Much in Bodybuilding?
Calculate Your Recommended Protein Intake
Enter your email and we'll keep you on top of the latest nutrition research, supplement myths, and more. Our evidence-based analysis features unique references to scientific papers. Each member of our research team is required to have no conflicts of interest, including with supplement manufacturers, food companies, and industry funders.
The team includes nutrition researchers, registered dietitians, physicians, and pharmacists. We have a strict editorial process. This page features references. All factual claims are followed by specifically-applicable references. Click here to see the full set of references for this page. Optimal daily protein intake for athletes and similarly active adults. Your individual needs depend on your health, body composition, main goal, and level of physical activity type, intensity, and duration.
Ranges in the table below reflect known individual variances. Keep in mind that your body composition will improve more if you add consistent activity, especially resistance training, than if you merely hit a protein target. People who are trying to keep the same weight but improve their body composition more muscle, less fat may benefit from the higher end of the range.
Protein intake should be based on body weight, not on caloric intake. But caloric intake should be based on body weight , too, so the two intakes are linked. Most studies have looked at dosages up to 1. Instead, it represents the minimum intake needed to prevent malnutrition.
Unfortunately, the RDA for protein was determined from nitrogen balance studies, which require that people eat experimental diets for weeks before measurements are taken. This provides ample time for the body to adapt to low protein intakes by down-regulating processes that are not necessary for survival but are necessary for optimal health, such as protein turnover and immune function.
An alternative method for determining protein requirements, called the Indicator Amino Acid Oxidation IAAO technique, overcomes many of the shortcomings of nitrogen balance studies.
Studies using the IAAO method have suggested that about 1. Further evidence that the current RDA for protein is not sufficient comes from a randomized controlled trial that confined healthy, sedentary adults to a metabolic ward for eight weeks.
Yet, as shown in the figure below, eating near the RDA for protein resulted in loss of lean mass, and while this loss is so small as to be nonsignificant, the higher protein intakes were associated with increases in lean mass.
Another takeaway from this study is that eating more than 1. Importantly, it may be better to aim for the higher end of the above ranges. According to the most comprehensive meta-analysis to date on the effects of protein supplementation on muscle mass and strength, the average amount of protein required to maximize lean mass is about 1.
However, only 4 of the 49 included studies were conducted in people with resistance training experience the other 45 were in newbies. IAAO studies in athletes found different numbers: on training days, female athletes required 1. Since higher protein intakes seem to have no negative effects in healthy people , one may want to err toward the higher amounts. High protein intakes help preserve lean mass in dieters, especially lean dieters. An early review concluded that, to optimize body composition, dieting athletes should consume 1.
Note that those recommendations are for people who are relatively lean already. Several meta-analyses involving people with overweightness or obesity suggest that 1.
Sarcopenia is defined as an impairment of physical function walking speed or grip strength combined with a loss of muscle mass. The link between sarcopenia, frailty, and associated morbidities may explain why sarcopenia is associated with a greater risk of premature death and reduced quality of life.
A low protein intake is associated with frailty and worse physical function than a higher protein intake. Although per-meal requirements for protein are higher in older adults, total daily protein requirements are similar to that of young adults.
Notably, doubling protein intake from 0. The protein RDA for pregnant women is 1. However, as we saw previously with non-pregnant healthy adults, the RDA may not be sufficient, let alone optimal. This effect was more pronounced in undernourished women than in adequately nourished women.
As with pregnancy, there is little research investigating how lactation and breastfeeding affect protein requirements. Based simply on adult protein requirements plus the protein output in breast milk, the RDA for lactating women was set at 1. Considering that there is no data investigating the effects of a protein intake greater than 1. Breast milk is considered the optimal source of nutrition for infants 0—12 months old and is recommended as the exclusive source of nutrition for infants aged 0—6 months.
Based on the average weight and milk intake of healthy infants aged 0—6 months, their adequate protein intake is 1. The average protein intake for healthy infants aged 7—12 months is estimated at 1. Yet the RDA is set at 1. Although breast milk is considered the ideal food for infants, not all infants can breastfeed. Infant formulas provide an alternative, but there are considerable differences in composition from breast milk.
Compared to exclusive breastfeeding, formula feeding is associated with greater increases in fat-free mass throughout the first year of life. Fat mass and body fat percentage tend to be lower during the first six months, but play catch-up afterward and ultimately end up higher with formula feeding than with breastfeeding. An association was found between formula feeding, faster growth during infancy, and obesity in childhood, adolescence, and young adulthood.
Preterm infants need to be fed enough protein to promote growth rates similar to those observed in healthy fetuses growing in utero. The following daily intakes have been recommended based on gestational age: . A systematic review by the Cochrane Collaboration reported greater weight gain and higher nitrogen accretion in preterm infants receiving 3.
When complementary foods are introduced to infants during the latter half of infancy, there may be a benefit to consuming more protein from meat. Another study demonstrated that, as a complementary food, meat led to more favorable growth patterns than dairy higher length-for-age and lower weight-for-length by 12 months of age  — differences that persisted at the age of 2 years. The same data used to establish the RDA for infants aged 7—12 months 1.
There is a dearth of data for this age group. However, in toddlers aged 2 years with a total daily protein intake of 4. The protein RDA is slightly higher for children 4—13 years than for adults: 0. As with adults, however, the RDA may underestimate true requirements.
Use of the IAAO technique in children aged 6—11 years has suggested that around 1. There are no long-term studies on optimal protein intake since it would be unethical to deprive children of the protein they need for their development and various physiologic and metabolic functions. There is no reason to believe, however, that people who get their protein mostly or entirely from plants have inherently different protein requirements.
However, because plant-based proteins tend to be lower in quality than animal-based proteins, if you obtain most of your protein from plants you will need to pay attention not just to the amount of protein you eat but also to the quality of that protein. Plants contain anti-nutrients that inhibit protein digestion and absorption, such as trypsin inhibitors, phytates, and tannins.
Plant-based protein powders, however, are mostly free of antinutrients and so have digestibility rates similar to those of animal-based proteins. The amino acid profile of a protein matters because all proteins, including the protein you eat and the protein in your body, are made from some combination of 20 amino acids AAs.
Your body cannot produce the other 9, which are therefore essential amino acids EAAs you must get through food. Building muscle requires that, cumulatively, muscle protein synthesis MPS exceeds muscle protein breakdown MPB , resulting in a net accumulation of muscle protein. Plant-based proteins, whether from whole foods or protein powders, contain less EAAs than animal-based proteins. The lower leucine and EAA content of plant-based proteins helps explain why several studies have reported lower rates of MPS from soy protein powders and beverages than from whey protein,   skim milk,  whole milk with cheese,  and lean beef.
Plant-based proteins also contain limiting amino acids , which are EAAs present in such small amounts that they bottleneck protein synthesis. Lysine is the most common limiting amino acid, especially in cereal grains, such as wheat and rice. Beans and legumes, on the other hand, contain sufficient lysine but lack sulfurous amino acids, such as methionine and cysteine. Combining different plant-based proteins can help make up for their respective deficits.
The simplest method to overcome the EAA deficits of a plant protein is to eat more of it. These grain-legume combos work because legumes supply the lysine missing in grains, and grains supply the methionine and cysteine missing in legumes. Unfortunately, most plant proteins are low in leucine, meaning that combining different plant proteins will not have a large benefit unless one of those proteins is corn protein whose leucine content rivals that of whey protein.
If your protein has less leucine, you need to eat more of it to maximize MPS — or you can supplement with leucine. MPS was increased similarly by 25 grams of whey protein providing 3 grams of leucine and by a combination of 6. Muscle protein synthesis MPS is the process of building new skeletal muscle tissue. When MPS chronically exceeds muscle protein breakdown MPB , resulting in a positive net protein balance, we can expect muscle growth over the long term.
Protein-feeding studies using varying doses of whey protein suggest that 0. These values are derived from studies using whey protein in isolation. Whey protein is highly bioavailable, rich in essential amino acids EAAs , and quickly digested. When eating lower-quality or slower-digesting proteins as would occur when eating a meal , higher protein intakes are probably required. Additionally, while these values suggest a protein-intake threshold for maximally stimulating MPS, there is no known threshold for whole-body protein balance.
A pragmatic review article suggests that, to maximize their lean mass, active adults should consume 1. Learn how to select the best whey protein powder for you If you take whey protein, getting our Defintive Guide to Whey is a no-brainer.
Learn how much to take, how often, and when to take. Learn about the differences between different types, what to look out for, the tricks supplement companies use, and more. For less than the cost of a tub of whey, our guide will help you choose the best product for you. Easily calculate how much protein you need Use our protein calculator to figure out your optimal daily intake.
Our protein intake calculator tells you exactly how much protein you should be aiming for every day. Join Examine.
YOU CAN STILL ADD MORE!
Protein is extremely essential, super satiating and amazingly anabolic. All values in the bullet point list below are expressed as grams of protein per pound of body weight per day. All of these studies controlled for energy intake, either based on individual requirements or by setting energy intake to be equal in all experimental conditions, so that only the proportion of protein in the diet varied between groups. If the studies were based on unreliable methods such as nitrogen balance, a marker of lean body mass changes, I only included them if they controlled for sweating and dietary adaptation periods.
We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat. In case you haven't noticed, protein is in, and people are adding it to everything—from their coffee to their oatmeal. Between trendy diets like keto and paleo and the influx of new high-protein products ranging from ice cream and pasta to peanut butter and pancake mix , it's clear that there's a growing obsession with this macronutrient. Surely, protein plays an important role in anyone's diet, but if you're seeking to build muscle , you'll have to consume more of it than the average person.
How much protein do you need for weight loss and muscle growth?
Protein is the nutrient of the year -- with more than half of all adults trying to get more of it into their diets, according to NPD Group , a market research firm. To help, food companies are pumping more protein into everything from breads and cereals to snack bars and smoothies. But before you start filling your shopping cart with protein-enhanced foods in the hopes that they'll help you get leaner, stronger or fitter, here are five facts to consider. While more than half of adults are trying to get more protein in their diets, some 71 percent say they don't know how much protein they're supposed to eat, according to the NPD group. The recommended dietary allowance RDA for protein is. A more optimal goal amount is 1. If you weigh pounds, that's grams protein per day.
How Much Protein Do You REALLY Need?
Protein is touted to be the most important macronutrient. Especially if your goal is to lose fat and build muscle , designing your meal plan around protein is a smart approach among other things. Once, a supplement store employee told me that I should be eating at least grams of protein to get results. That is 2. That is 0.
Metrics details. Controversy exists about the maximum amount of protein that can be utilized for lean tissue-building purposes in a single meal for those involved in regimented resistance training. However, these findings are specific to the provision of fast-digesting proteins without the addition of other macronutrients.
How Much Protein Do You Really Need a Day to Build Muscle?
Enter your email and we'll keep you on top of the latest nutrition research, supplement myths, and more. Our evidence-based analysis features unique references to scientific papers. Each member of our research team is required to have no conflicts of interest, including with supplement manufacturers, food companies, and industry funders. The team includes nutrition researchers, registered dietitians, physicians, and pharmacists.SEE VIDEO BY TOPIC: Protein AMOUNT or Protein TYPE - Build More Muscle With this Answer!
Few nutrients are as important as protein. If you don't get enough through your diet, your health and body composition suffer. It turns out that the right amount of protein for any one individual depends on many factors, including their activity level, age, muscle mass, physique goals and current state of health. This article takes a look at optimal amounts of protein and how lifestyle factors like weight loss, muscle building and activity levels factor in. Proteins are the main building blocks of your body, used to make muscles, tendons, organs and skin, as well as enzymes, hormones, neurotransmitters and various tiny molecules that serve many important functions. Proteins are made out of smaller molecules called amino acids, which are linked together like beads on a string.
How much protein do you need to build muscle?
It is true that bodybuilders and weightlifters need to keep their dietary protein intake up in order to maintain or build the large muscle mass. While it would be fair to assume that you need to eat massive amounts to build massive muscles, it rarely is the case. In fact, eating excessive amounts of protein can hurt more than it helps.
How Much Protein Do You Need to Maximize Muscle Growth? A No-Nonsense Look at the Science
Protein is a key nutrient for gaining muscle strength and size, losing fat, and smashing hunger. Use this calculator to find out how much protein you need to transform your body or maintain your size. Protein is essential for life.
How Much Protein Is Too Much in Bodybuilding?
We may all laugh at the gym rat who's surgically attached to his protein shake bottle, but that doesn't alter the fact that protein and muscle go hand-in-hand. That's because the muscle-building macro contains amino acids, the building blocks used for muscle growth, but exactly how much do you need to consume daily to keep building bulk? Protein guidelines generally fall into one of two camps; a proportion either of how much you eat, or how much you weigh. Take only eating a specific percentage of protein.