The amount of protein needed to increase muscle mass
Most studies state that the amount of protein needed for muscle mass gain is 1.2-1.5 grams per pound of body weight. (2) (4) (5) For an adult man this figure ranges from about 70 to 117 g per day and between 58 and 87 g for women. Although the importance of protein in the diet cannot be denied, it is known that an excess of this macronutrient will not give better results in the growth of muscles. Why? How much protein do you need to increase muscle mass?
Consuming an adequate amount of protein is essential to develop a powerful muscle mass. In particular for the ectomorphic body time . Including protein foods of high biological value: dairy products, eggs, meat, fish and shellfish is the easiest way to meet the recommended daily amounts of protein.
If you are one of those who has a vegetarian diet; the ideal is to include pseudo-cereals with a high content of vegetable proteins. Quinoa, buckwheat, and amaranth are examples of cheap high-protein foods that cannot be absent from such a diet.
The Effects of Protein on Muscle Growth
Proteins are made up of amino acids, of which 9 are essential amino acids , that is, they must come exclusively from food. The presence (or absence) of these amino acids determines the biological value of a protein.
In particular the amino acids valine, leucine, isoleucine and lysine are the most important for muscle growth. The contribution of proteins that these amino acids contain is critical to avoid destruction and improve muscle recovery and growth processes.
How Much Protein Do You Need To Lose Weight?
Following a protein diet or a low carbohydrate diet is one of the fastest ways to lose weight². However, these methods should not be carried out for long periods of time. Consuming high amounts of protein can have negative effects on the hormone testosterone, as well as being associated with higher concentrations of ammonia in the body.
Substituting protein for carbohydrates is one of the strategies used on the Dukan diet . While their effects on losing weight and shedding body fat are real, they are not the healthiest methods. In conclusion, to lose weight, the ideal is to reduce calories and stay within the lower limit: 1.0 g of protein per kilo of body weight.
Maximum protein for muscle growth
The International Society for Sports Nutrition recommends that the maximum protein for an athlete be 2.0 g of protein per day per kilogram of body weight. A larger amount (above 3 grams per kg of body weight) is allowed only for short periods of time to tone the body and eliminate body fat ³.
It is important to bear in mind that these figures refer to proteins of high biological value. Proteins of animal origin, whey protein, or other proteins with an absorption percentage of the order of 93-96%. Vegetable proteins tend to have a lower absorption percentage, so this factor must be taken into account.
More protein, more muscle?
It has been confirmed that an increase in protein intake does not lead to accelerated muscle growth. In fact, one of the most popular protein myths is that the more protein, the more muscle mass. In a diet of volume to gain lean muscle mass there must be a correct balance of carbohydrates, fats, vitamins and minerals.
An increase of an amount of up to 3.5 grams per kilogram of body weight is considered safe. However, if this ratio is maintained for long periods of time, kidney and liver problems can develop.
Cheap High Protein Foods – Examples
The cheapest high protein foods are eggs. An egg provides about 6 g of protein per unit . They are followed by meat, fish and low-fat cheeses. 100 g of these foods provide about 18-22 g of protein. As for sports supplements, these are one of the most expensive types of protein.
In the case of vegetable proteins, the record is held by quinoa and buckwheat . These are examples of relatively low-priced foods that contain around 14-15g of protein per 100g of dry cereal. However, if the assimilation percentage is taken into account, this is equivalent to about 30-50 g of meat.
How much protein do you need to increase muscle mass? – The ideal figure is 1.5 g of protein per body weight. The equivalent of about 110 g for a 70 kg person. Cheap protein foods are eggs, low-fat dairy and buckwheat.