Good nutrition is essential for maintaining health and providing the energy necessary for optimal physical and mental performance. The best protein sources are those that include a balanced array of amino acids, particularly leucine.Sarah Eddy, registered dietitian at Life Care Center of Plainwell In general, you should consume 20 to 40 grams at a time (at mealtime or in a snack) or 0.25 grams per kilogram of body weight. Lastly, ISSN suggests that protein should ideally be consumed evenly throughout the day every 3 to 4 hours. However, the ISSN goes on to say that higher protein intakes (greater than 3.0 grams of protein per kilogram of body weight per day) can have positive effects on body composition in resistance-trained individuals. They add that this amount is in line with the Acceptable Macronutrient Distribution Range for protein and is consistent with USDA recommendations. The ISSN’s 2017 paper regarding protein for athletes is widely used by sports nutrition experts to determine the protein needs of all athletes, including strength-trained athletes.Īccording to the paper, an overall daily protein intake in the range of 1.4-2.0 grams of protein per kilogram of body weight per day is sufficient for building and maintaining muscle mass. The USDA also has suggestions for protein sources for vegetarians, including foods like dairy and soy. They suggest that adults consume 26 ounces per week of meat, poultry, or eggs, 8 ounces per week of seafood, and 5 ounces per week of nuts, seeds, and soy products. The USDA goes on to provide recommended weekly amounts of protein subgroups. Those who are sedentary need less protein, while those who are highly active need more. That is equivalent to 50-175 grams of protein per day. For example, if you consume 2,000 calories per day, you would consume 200-700 calories from protein per day. USDA Recommendations for the General PublicĪccording to the USDA Dietary Guidelines for Americans, 2020-2025, adults should consume 10-35 percent of their daily calories from protein. Department of Agriculture (USDA) provides dietary guidelines based on a percent of daily calories, but sports organizations such as ISSN provide gram ranges based on body weight. You can calculate it as a percentage of your daily calories or you can use your body weight. There are different ways to determine how much protein you need each day. How Much Protein Do You Need to Build Muscle? So getting enough protein in your diet is key, since amino acids are needed for the rebuilding and repair phase. During this phase, your muscle fibers rebuild with the help of available amino acids.īuilding muscle requires that the rate of muscle protein breakdown is lower than the rate of muscle protein synthesis. During recovery, muscle protein synthesis (MPS) happens. Muscle protein breakdown (MPB) occurs during your workout when muscle fibers are (intentionally) stressed and damaged. Protein can be used as an energy source and plays a key role in two processes essential in building muscle: muscle protein breakdown and muscle protein synthesis. ![]() You need protein for essential body functions, including producing hormones and enzymes. However, a 2017 position paper from the International Society of Sports Nutrition (ISSN) acknowledges that supplementation is often more practical, particularly for athletes who typically complete high volumes of training. ![]() Whey protein powder (made from the whey found in milk) is very popular, along with other types such as soy protein powder or pea protein powder.Įxperts generally advise that you get your protein from food sources. Some people also take protein supplements usually in the form of powder. And you’ll also increase your protein intake when you consume vegetables like Brussels sprouts or spinach. ![]() Plant-based protein includes beans, lentils, certain grains (like quinoa), and legumes (think, chickpeas). But to get sciencey for a minute, protein is technically an organic compound consisting of amino acids linked by peptide bonds.ĭietary protein is what you get from food and is commonly found in animal products such as meat, dairy, eggs, poultry, and seafood. Protein is often referred to as the body’s building blocks, as they’re used to build and repair tissue - including muscle.
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