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How Much Protein Needed To Build Muscle

by Ultimate Sup Staff on August 01, 2021

Everyone understands that protein is necessary for muscle growth, but how much protein to build muscle is sufficient? Let's find out with Ultimate Sup Singapore.

Protein and muscle growth are inextricably linked. The macronutrient is high in amino acids, which are the building blocks of strength, and is necessary for muscle tissue repair. However, few men genuinely understand how much protein they require to maintain muscle mass and bulk.

And, without that awareness, the stereotype of the gym bro drinking a protein shake linked to his body can continue to exist. But not anymore. We're here to explain exactly how much protein you need in your diet to build muscle, as well as how to calculate a protein intake that's suitable to you and what foods you should eat to boost your protein intake.

The National Health Service (NHS) recommends a daily protein intake of 50 grams, but this doesn't account for individual variables such as whether you're 6 feet 9 inches tall or 4 feet 4 inches tall or the difference in need between someone who weighs 80 kilograms and someone who weighs 200 kilograms. Nevertheless, there are methods for calculating how much protein to build muscle. All you have to do now is read on to learn how.

TL;DR How Much Protein To Build Muscle

The simplest way to assess how much protein you need to consume each day is to evaluate your lean body mass or everything in your body that isn't fat. This method may produce a more accurate value than relying solely on your total weight. When you know your lean body mass weight, multiply that figure by 2.2 to find your daily protein target.

What Is Protein

Protein is a macronutrient required for muscle growth. It is most typically found in animal products, nuts and legumes. Protein is made up of amino acids that are linked together into long chains.  Some of these chains, referred to as "non-essential," are produced naturally by your body, while others are not. These are known as “essential” amino acids because they must be obtained from the diet. When you eat, your body breaks down the protein into its constituent amino acids, which it then uses to build new muscle, organs, and hair.

Why Is Protein Important For Muscle Building

For muscle building, your body must synthesize more muscle protein than it degrades, which is why anyone trying to build muscle must ensure that they are receiving adequate protein and performing the proper work in the weight room.

There's research that supports the role protein plays in muscle growth. A study published in the journal Nutrients, for example, discovered that "protein intake was proven to induce extra gains in lean body mass beyond those reported with resistance exercise alone." So, let's see if you consume enough protein before getting to know how much protein to build muscle. 

Are You Consuming Enough Protein

So, the current daily protein reference intake is 50g, although the recommended dietary requirement proposes a moderate 0.8g of protein per kg of bodyweight. If you haven't already figured it out, let us be the first to tell you: that's not enough to put on muscle.

“Elite athletes eat roughly 2g per kg per day,” says Dr Karen Reid, the founder of Performance Food and a sports science nutritionist who has worked with the Wales rugby team. She suggests aiming for that level over the first 12 weeks of a new training routine. “That's when you get sore, because you're breaking down muscle fibers and forming new structures.” And growth equals damage plus fuel. After 12 weeks, she suggests reducing the amount to between 1.2g and 1.6g per kilo.

How To Calculate How Much Protein Needed To Build Muscle

How much protein to build muscle - Ultimate Sup

Perhaps the most straightforward approach to determine how much protein you need to ingest each day is to consider your lean body mass or everything in your body that isn't fat. This may provide a more accurate value than simply focusing on your total weight.

Of course, if you're a fitness model with 4% body fat, it's not going to make much of a difference whether your protein intake is expressed relative to your weight or lean body mass. The average guy, on the other hand, has a pretty different story. They are more prone to carry extra weight around their midsection and have a more significant body fat percentage.

Let's take a look at an obese man who weighs 135kg. It would be imprudent to base his protein consumption on his entire body weight in this scenario. Using the 2g of protein per kilogram, he'll consume a whopping 270g of protein every day.

Even if he's trying to gain muscle, our hypothetical overweight man doesn't need to eat the equivalent of 10 chicken breasts every day. Most studies demonstrate that taking more than 2.2g of protein per kilogram of lean body mass provides minimal benefit.

You have 72kg of lean body mass if you weigh 90kg and have 20% body fat. Multiply that figure by 2.2 to reach a daily protein target of 158g. You have 81 kilos of lean body mass if you weigh 90 kilograms and have 10% body fat. Multiplying that by 2.2 yields 178 grams of protein per day. It is far more feasible to increase your intake of steak and eggs.

How Much Protein To Build Muscle

In short, 2.2g of protein per kg of lean body mass is adequate if you're attempting to grow muscle or even if you just want to keep the strength you have while losing fat.

If you want to, you can eat more. However, keep in mind that it won't influence the speed at which you acquire muscle, but it will affect your budget and your waistline.

Ways To Increase Protein Intake

Increase Protein Intake With Supplements

If you're short on time and can't cook, a protein supplement can help. Whey protein is a high-quality protein found in dairy products that can aid muscle growth. It also has the potential to help you lose weight. There is a massive selection of whey protein supplements available online at Ultimate Sup Singapore if you want to try products such as MusclePharm Combat, Orgain Organic Protein, Myprotein PhaseTech THE Whey+ etc. 

How much protein needed to build muscle - Ultimate Sup

Include Protein In Your Breakfast

Breakfast may be the most challenging meal to include protein into. Cereal, bread, bagels, and pancakes are high in carbs but low in protein, explaining why you could be hungry an hour later. When you combine these carbs with a source of protein, such as an egg or yoghurt, you will feel fuller and more energized.

Greek Yoghurt Is Your Best Friend

The protein level of Greek yoghurt is unrivaled in the dairy category. An average serving of nonfat Greek yoghurt has 12 to 17 grams of protein. This makes it an excellent ingredient to everything from smoothies to pasta sauces, such as this greek yoghurt alfredo sauce. If you like yoghurt parfaits, try Greek yoghurt for an extra protein boost. For a change, you can occasionally have cereal with Greek yoghurt instead of milk.

Consume More Peanut Butter Powder

When you figure out how much protein to build muscle and desire to level up your protein intake, you can consume peanut butter powder. To be honest, it doesn't taste as good as regular peanut butter, but a quarter cup of this powder has around twice as much protein as a serving of typical peanut butter. To spread on toast with banana slices, you should combine it with equal parts water or almond milk and a little honey. Bananas, chocolate powder, and almond milk make a delicious smoothie.

We guess you now know how much protein to build muscle. Hit like, share and comment if you find this article helpful. For more support, you can come to Ultimate Sup Singapore right away!

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