When attempting to gain muscle mass, it is recommended to consume one gram of protein for every pound of body weight. For example, if you weigh 170 pounds, you should consume 170 grams of protein per day, equitably divided between food and dietary supplements. It is not advisable to rely solely on supplements to achieve this level, as doing so is toxic and costly. Although some studies claim that there is no change after consuming 0.80 grams of protein per pound of body weight, any seasoned bodybuilder will tell you otherwise. In addition, the results of these investigations typically reflect the needs of the average individual.
Protein and energy constitutes the preponderance of skeletal muscle, so it should come as no surprise that consuming a high-protein diet can help you build more muscle.
There is some disagreement regarding the optimal daily protein intake. According to conventional bodybuilding wisdom, one should ingest one gram of protein per pound of bodyweight to promote muscle growth. However, the science supporting this recommendation varies based on age, fitness level, and total body composition objectives.
Here is the amount of protein you should consume in order to gain muscle, according to previous research.
How Consuming a great deal of protein aids in muscle maintenance.
The structural components of all cells and tissues in your body, including muscle mass, are amino acids, which are present in protein. This suggests that protein is the principal constituent of skeletal muscle.
These amino acids are essential for the maintenance of numerous bodily processes and functions. If you do not consume sufficient nutrients, such as essential amino acids, your body will be deprived of what it needs and be compelled to make sacrifices.
This involves consuming amino acids that are stored in your body (in your blood and muscle tissue), which can cause you to lose muscle mass over time.
Muscle Protein Synthesis (MPS) is contrasted with the acronym Muscle Protein Breakdown (MPB).
Muscle protein synthesis, also known as MPS, is a process involving the repair, maintenance, and growth of muscles after intense physical activity. This procedure utilizes amino acids.
The degradation of muscle protein (also known as MPB) results from the formation of microtears, which are caused by the use of muscles, such as during exercise or strenuous activity. After that, amino acids are transported to the damaged muscles in order to repair the damage and generate new tissue to replace the damaged tissue.
This process does not necessarily result in larger muscles (that requires additional effort), but it can make your muscles stronger or help them adapt to the type of training that caused the tears in the first place.
Due to MPS, protein consumption and regular strength training are two of the most essential things you can do to maintain and build lean body mass.
How to Consume Adequate Quantities of Protein for Your Body
After determining your daily protein requirements, the next step is to determine which foods contain the highest protein concentrations. These nutrients include fish, dairy, lean meats, and plant-based alternatives.
Then, you should familiarize yourself with how to ration your meal choices to match your macros, and you should begin documenting your daily intake to ensure that you maintain a consistent pattern of consumption.
Using this free meal prep toolkit for muscle gain will enable you to optimize your nutrition and completely dominate your bulking macros.