One of the three primary macronutrients that are necessary for a healthy diet is protein, along with carbohydrates and fats. Protein is found in all of your cells and makes up about 20% of your body. According to a 2019 article in Nutrients, getting enough protein throughout one's life is therefore essential for good health, growth and development, tissue repair, muscle building, and immune function. However, despite the fact that protein is necessary for muscle growth and in your diet, not everyone consumes enough of it.
"How much do you need to build muscle?" is a hotly debated protein-related issue. Even though there is no one-size-fits-all approach to health and fitness, following dietary guidelines will help you get enough of this macronutrient that helps build muscle. According to a 2018 article published in Nutrients, the international recommended dietary allowance for protein is 0.8 grams per kilogram of body weight, regardless of age or level of activity. However, you'll need more to reach your fitness goals if you want to maximize muscle growth and recover faster from workouts.
Continue reading to find out how protein compares to carbohydrates and why it is so important for muscle growth. We'll also talk about how much protein you should eat, which kinds of protein are best for building muscle, and whether or not timing your protein intake is important.
Related: Why is protein so important for muscle growth? What happens to your body when you don't eat enough protein.
Here's a quick refresher on the significance of protein for muscle growth. Your body breaks down protein into amino acids, which are the building blocks of protein, when you eat it. There are 20 amino acids in protein. The remaining nine are "essential," meaning that they must be obtained through diet, while eleven of them are produced by your body. Amino acids are necessary for the growth and repair of new muscle fibers, according to a 2020 article in Nutrients. However, getting enough of each amino acid is essential for proper body function and muscle protein synthesis.
The majority of people believe that protein is only necessary for building muscle in the gym; however, protein is also essential for preventing muscle loss that occurs naturally as you get older. In point of fact, according to a 2018 review published in Ageing Research Reviews, muscle mass loss begins in middle age, averaging about 1% per year. According to Reda Elmardi, RD, CPT, owner of The Gym Goat, a registered dietitian, personal trainer, and nutritionist, "As you get older, your body starts losing muscle mass faster than it gains it." Losing muscle mass can have serious repercussions, such as a reduction in mobility, an increase in the likelihood of falling, and a decline in quality of life. Protein is also necessary for maintaining muscle size and strength. Your body will use the muscle tissue it already has as fuel if you don't get enough protein in your diet."
Amino acids are used by your body to repair damaged muscle tissue after exercise. According to a 2021 article in Nutrients, "your body cannot build muscle tissue efficiently if you consume insufficient protein." According to Elmardi, a lack of protein can make it hard for muscles to recover from exercise. After exercising, your body will continue to degrade muscle tissue rather than rebuild it without protein. Eat more foods that are high in protein to keep your muscles healthy and strong. Meat, fish, dairy, eggs, beans, nuts, seeds, and soy products all contain these foods.
Related: A dietitian recommends these eight high-protein foods for muscle strength: "Protein boosts muscle mass and strength. According to Kelsey Lorencz, RDN, a registered dietitian nutritionist at Graciously Nourished, "If you don't eat enough protein, your muscles won't grow or gain strength effectively." You need to have muscles that need to be repaired, and you need enough protein to strengthen your muscles. One of the best ways to do this is through physical exercise, which is resistance training.
Protein versus carbs: Which is superior?
It is pointless to compare the advantages of protein and carbohydrates for muscle growth. Getting the most out of your workouts and maximizing muscle protein synthesis require both macronutrients. Within your body, each one has specific roles and functions. We now know that muscle growth requires protein, but muscle building also relies heavily on carbohydrates. According to a 2022 review published in Nutrients, "carbs are the primary nutrient required for fueling your workouts because they are your body's preferred energy source." According to Lorencz, "Eating enough carbs helps your body spare protein so that the protein you eat can be used for muscle growth, not as energy."
How Much Protein Should I Eat to Grow My Muscles?
You will need more protein than the daily allowance of 0.8 grams per kilogram of body weight if you are an endurance athlete, do strength training frequently, or are very active. The exact amount you need is determined by a number of factors, including your age, weight, and level of activity. Still, for the best results, the American College of Sports Medicine says to eat between 1.2 and 2.0 grams of protein per kilogram of body weight every day.
The type of protein you consume is just as important for muscle growth as the amount of protein you consume. When it comes to your health, for instance, there are a number of advantages to choosing plant proteins over animal proteins. A 2020 study that was published in the journal Nutrients found that plant protein is just as good at building muscle as animal protein. Since animal proteins can be high in saturated fat, calories, and sodium, the study also found that plant protein is better for maintaining a healthy weight and reducing cardiometabolic risk factors.
According to Elmardi, "both plant and animal proteins have their advantages and disadvantages." Elmardi points out, for instance, that animal protein is more difficult to digest than plant protein. Additionally, compared to animal protein, plant protein is lower in fat and calories. Lentils, beans, quinoa, tofu, tempeh, edamame, nuts, seeds, and seitan are all excellent sources of plant protein. Meat, fish, poultry, eggs, and dairy are all examples of animal proteins. According to a 2021 study published in the International Journal of Epidemiology, choosing plant protein over animal protein may also lower your risk of cardiovascular disease and all-cause mortality.
Meal timing is another factor that affects muscle growth. A way to eat that divides your meals into three smaller portions throughout the day is called meal timing. Elmardi explains, "This enables the body to use protein from each meal to repair muscles and build lean mass." According to a 2019 Nutrients article, meal timing can also reduce hunger while increasing muscle size and strength.
In the past, it was thought that you should eat protein during your anabolic window, which is 30 to 120 minutes after a workout, to get the most out of muscle growth and repair. However, according to a 2018 Frontiers in Nutrition article, consistent protein consumption throughout the day is the most effective strategy for maximizing performance, growing muscle, and promoting recovery. Ideally, consume 20-30 grams of protein at three or four different meals spread out throughout the day. "You don't have to worry too much about eating within a specific window," says Lorencz, "as long as you're eating protein at meals and snacks every four to six hours throughout the day." However, it is not harmful to consume carbohydrates and protein again within an hour to two hours of exercising.
Related: Fact or Fiction: 5 Myths About Protein The Bottom Line: Protein is a macronutrient that is necessary for fitness optimization, muscle growth, physical performance, and recovery. Additionally, it aids in strength enhancement and prevents muscle loss with age. Carbohydrates provide your body and muscle cells with the energy they need for growth and repair, and protein is helpful for muscle recovery and growth. Eat a variety of healthy plant-based and lean animal proteins at three or four meals a day to get 20 to 30 grams of protein.
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