Protein 101: What Is It And How Much Do You Need?
In strength training, understanding the role of protein is important. But how much protein do you really need to reach your training goals? And does the type of protein you eat make a difference? Below, we address these questions and more.
Before we jump in, if you're looking to eat more protein throughout the day, I've put together a list of 11 easy ways to sneak protein into your daily diet (AND BONUS-some of these your kids may even enjoy!) Grab the list HERE!
The Importance of Protein for Muscle Growth
Protein serves as the building blocks for muscle tissue repair and reinforcement. Think of your muscles as a finely knit sweater; when you're strength or resistance training, microscopic tears happen within the muscle fibers. Protein steps in during a process called muscle protein synthesis (MPS), helping to repair these tears and ultimately leading to muscle growth. BUT, the benefits of protein extends beyond muscle growth alone. It plays an important role in various bodily functions, including enzyme production, blood sugar stabilization, and bolstering immune function.
How Much Protein Do You Need?
To effectively build muscle, experts recommend consuming 1.4–2.2 grams of protein per kilogram of body weight daily. This intake surpasses the Recommended Dietary Allowance (RDA) of 0.8 grams per kilogram, which is tailored for the general population. Please note that everyone's protein requirements will vary based on activity level and age. For instance, a sedentary person may need around 55 grams of protein per day, while someone who regularly strength-trains could need up to 150 grams daily. Also, as you age, protein needs may increase to mitigate age-related muscle loss. Older adults may benefit from higher protein intake. Please consult with your doctor or a registered dietitian to find a number that's accurate for you.
Quality Over Quantity: Choosing the Right Protein Sources
Not all proteins are created equal. Complete proteins found in meat, fish, dairy, and soy have all essential amino acids, particularly leucine, a key player in muscle protein synthesis. Plant-based protein sources are valuable too, but typically have lower concentrations of leucine. Choosing a blend of plant proteins, such as pea and rice protein, can enhance amino acid profiles.
Post-Training Protein: Timing Matters
Consuming protein post-exercise aids muscle repair and growth. Aim for 20-40 grams of protein within 30–45 minutes after a training session to maximize muscle protein synthesis. This timing capitalizes on heightened muscle sensitivity post-training, optimizing nutrient absorption.
Beyond Protein: Additional Considerations for Muscle Growth
While protein is pivotal, other factors contribute to muscle development:
1. Consuming Enough Calories: Ensure you meet your calorie needs to optimize protein utilization for muscle growth.
2. Distribute Protein Intake: Spread protein consumption evenly across meals to optimize absorption, aiming for around 40 grams per sitting.
3. Leucine Focus: Pay attention to leucine-rich foods, as this amino acid triggers muscle protein synthesis.
Consult the Experts
Protein is a cornerstone of muscle growth and overall health. Understanding your unique protein needs, choosing high-quality protein sources, and adjusting your intake as you age are key components for building muscle. Remember, there's no one-size-fits-all approach to nutrition, so looking for help from your doctor or registered dietitians ensures a personalized strategy aligned with your goals and well-being.
And please remember, while we share from our experiences and those of our clients, we're not medical professionals. Be sure to consult with your doctor before starting any new exercise regimen.