How Much Protein Per Kg To Build Muscle


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Is Vegan Protein As Effective As Whey Protein

The Smartest Way To Use Protein To Build Muscle (Science Explained)

Put simply, yes, vegan protein is as effective as whey. A 2019 study that looked at the effect both whey and pea protein had on body composition and exercise performance found that whichever protein men opted for there was little to no difference in their body composition, muscle gain, performance or strength.

Issues With Measuring Your Bmi

There are some serious limitations in attempting to quantify your gym progress with a BMI calculator. This one-size-fits-all approach fails to take into account some pretty crucial data about your body composition your ratio of muscle and fat, particularly visceral fat , as well as your lifestyle.

Are You Eating Too Much Protein

While we want you to get enough protein in you diet, you can also have too much of a good thing, and if you eat too much protein, you may be doing more harm than good. People that eat very high protein diets have a higher risk of kidney stones, while a high protein diet that contains lots of red meat and higher amounts of saturated fat has been linked to a higher risk of heart disease and colon cancer.

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Read Also: Best Weight Gainer Protein Powder

‘very Berry’ Vegan Protein Shake

This shake is packed with protein, fibre, healthy fats, phyto-nutrients, and probiotics, says Brian St. Pierre, M.S., R.D., C.S.C.S., sports dietitian and nutrition coach at Precision Nutrition. It can be breakfast, lunch, or dinner.

500kcal, 57g protein, 54g carbs, 14g fibre, 11g fat

  • 2 tbsp of ground flax

Introducing: Fortagen For Your Protein Needs#

How Much Protein Do U Need To Eat To Gain Muscle

Not all protein sources are equal to one another. Thats because the body useseach source differently, which is why you need to eat high-quality proteins ifyou want to gain muscle. Generally speaking, you should be prioritizing eggs,meat, and cheese before you reach for whey, soy or broccoli for your proteinneeds.

But an empty fridge, a lack of free time, and the cost of 3-4 steaks per day canmake it hard to meet the recommended daily protein requirement for muscle gains.

There is another option

Enter Fortagen, the most efficient anabolic proteinsupplement on the market. Fortagen was designed to help people who struggle tomeet their daily protein needs due to time, inconvenience, or cost. Its also anexcellent option for individuals who want to eat less protein from animalsources.

Fortagen is an effective protein replacement that is five times more efficientthan your everyday protein sources. One serving is only four calories, meaningit wont overload your digestive system as the bodybuilds muscle.

Plus, taking Fortagen ensures the body diverts almost 100% of its protein intaketo muscle growth as opposed to everyday metabolic functions.

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Musclemary Not Just Protein

Per 30g serving: 114kcal, 18g protein, 8.7g carbohydrates, 1.1g fat

Why: More than just a bog-standard protein powder, this pea and white hemp blend from Muscle Mary contains a variety of vitamins, including all-important B12, which can be tricky to get enough of if youre following a plant-based diet. Its also filled with good stuff like maca, flaxseeds, matcha powder and goji berries, meaning its gentle on the stomach.

Our testers described the vanilla dream flavour as smooth, satisfying and creamy, but very sweet. Note the carb content is higher than many of the protein powders listed here but, on the plus side, it will keep you feeling full for longer.

The Type Of Protein Matters

Not all forms of protein are alike. There are three important factors you should know about:

  • Different forms of protein digest at different speeds.
  • Some forms of protein are better utilized by the body than others.
  • Different forms of protein have different amounts of the essential amino acids our bodies need.

Egg protein digests much slower than whey and beef and its NPU also falls in the low 90%s. It too has a great amino acid profile.

NPU and digestion speeds are important to know because you want to rely on high-NPU proteins to meet your daily protein requirements, and research has shown that a fast-digesting protein like whey is ideal for post-workout consumption.

The bottom line is if you get plenty of fish, meat, dairy, and eggs in your diet, youll have no issues with meeting your bodys protein needs.

Vegans, however, have it a little tougher.

You probably expect me to start talking about complete and incomplete proteins, but the incomplete protein myth and the faulty research that spawned it was thoroughly debunked by MIT years ago. All protein found in vegetables is complete.

What is true, however, is that some forms of vegetable proteins are lower in certain amino acids than others, making certain sources better than others.

For example, the protein found in peas and rice is superior to the protein found in hemp.

Supplementing with vegan protein powders, such as Legion Thrive, also makes balancing your numbers easier.

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Why Do Your Muscles Need Protein

Before diving further into this article, it’s important to know exactly why our muscles need protein.

Protein is a nutrient consisting of building blocks, which are called amino acids. These amino acids work together to help your body repair and build new cells.

Our muscles need protein to function, repair and gain muscle mass. Because the nutrient is so deeply involved in the muscles, it’s crucial to ensure your body gets in a sufficient amount daily.

Without protein, your body is unable to repair your muscle accordingly and unable to build new muscle mass. Research found that supplementing protein in combination with working out results in faster recovery and improved protein synthesis.

Protein is also necessary to prevent muscle loss in a caloric deficiency or the elderly. Researchers found that if you take more protein during caloric restriction, you are more likely to burn fat instead of muscle mass.

It’s also good to know that protein isn’t just helpful in building lean muscle tissue. This nutrient comes with many other benefits for your health.

For example, a high protein diet has been scientifically proven to help boost metabolism and reduce cravings. That means it’s going to help you lose fat quicker.

Now you’re aware of just how important protein is for the body and muscles, we’re going to show you the amount you need to consume for optimal gains.

High Protein Intake For Fat Loss

How much protein do you need per day? To Build Muscle? To Lose Weight?

If you noticed Dr. Nelsons comment about being hypocaloric , you may be wondering if theres evidence that protein needs might change based on if youre trying to lose fat or gain muscle.

To be clear: the majority of research and the most prominent sports nutrition bodies agree that theres probably no need to exceed the daily 0.7 grams per pound, even if youre trying to lose weight.

That said, there are a couple of studies that have suggested more protein might be useful if you have a good amount of muscle mass and are trying to lose fat quickly. One, published in The American Journal of Clinical Nutrition, , found that athletes in a big calorie deficit maintained more muscle and lost more fat eating 1.1 grams of protein per pound than a group taking 0.54 grams, the absolute minimum recommended by the American College of Sports Medicine.

Another study published in 2014 that looked specifically at bodybuilders found that they would respond best to consuming 2.3-3.1 g/kg of lean body mass per day of protein. This is among folks with under 10 percent body fat, so they were eating an upper level of about 1.3 grams per pound of bodyweight.

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How Much Protein Per Serving

Protein for muscle gain does it matter how much you ingest in a serving? If, say youre that 70kg person does it matter if you have have all 98-140g in one meal or drip feed it across the day? Well, yes.

Its generally accepted that a 20-25g dose of high-quality protein is sufficient to stimulate MPS, less, well not so much and more? Well maybe. Macnaughton et al. showed that 40g of whey protein stimulated a greater MPS response vs 20g following whole body resistance training in young resistance-trained men.

This is interesting, but again, from a general patient and rehab perspective, pragmatically a 20-25g dose should do it, with slightly more for older adults.

Why You Need Protein To Build Muscle#

Its a well-known fact that people who lift need to eat more protein than therecommended daily intake. But before we get into the nitty-gritty, lets back upand take a second to understand why protein is necessary for muscle growth.

Muscles grow when the amount of protein made in the muscles exceeds thebreakdown of muscle protein. Research shows this process peaks right after aworkout and can be enhanced with the right nutritional approach, namely uppingyour protein intake. In fact, most experts 2 recommend consuming your proteinwithin an hour of your workout for the best results.

But, be aware that its not an excess of calories that makes muscles grow.Instead, its an increased level of high-quality protein that does the trick.You should also know that, according to some studies, failing to eat anything atall can actually limit protein muscle growth, thereby affecting your #gains.

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Is It Possible To Consume Too Much Protein

Its possible to consume too much of any nutrient and what our body doesnt need to burn for energy, it will store.

Our kidneys are involved in the processing of the protein in our diet, and extremely high levels of protein can be harmful over time. However, studies show that up to 3.5g/kg bodyweight per day does not cause negative side effects.4

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If youre concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

1. Table, M. . Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids . National Academy Press: Washington, DC, USA.

2. 2020.SELF Nutrition Data | Food Facts, Information & Calorie Calculator. Available at: <> .

3. Rieu, I.,Balage, M.,Sornet, C., Giraudet, C., Pujos, E., Grizard, J., & Dardevet, D. . Leucine supplementation improves muscle protein synthesis in elderly men independently of hyperaminoacidaemia. The Journal of physiology, 575, 305-315.

4. Astrup, A. . The satiating power of proteina key to obesity prevention?.

Claire Muszalski

Talking and writing about food and fitness is at the heart of Claires ethos as she loves to use her experience to help others meet their health and wellness goals.

Find out more about Claires experience here.

Protein: Part Of A Balanced Diet

How To Gain Weight For Skinny Guys

Weve been talking a lot about bulking up, and how to get protein on a plant-based basis. But what we care about most at Good Hemp is your health and wellbeing, which includes having a balanced diet. Life isnt all about proteins, even if youre trying to build muscle. Omega-3, fibre, iron, magnesium, carbs and fatty acids: they all do their bits in keeping your body running quite literally.

Our range of hemp protein powders can help you get a lot of the goodies without any of the baddies . We love them to bits and hope they can help you too on your muscle gain journey.

Armed with new knowledge, we hope youre now well on your way to becoming more buff in a sustainable manner for you and the planet. Now go forth and flex!

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How Much Protein Do Strength Athletes Need

The optimal protein intake for strength athletes has been hotly debated for decades. Hereâs what the prevailing science says about the protein needs of weightlifters, powerlifters, and bodybuilders.

The protein “myth” has been floating around for generations. Historically, it can be traced to Milo of Crotona in the sixth century B.C. He was a famous Greek athlete who was considered to be one of the strongest men in ancient Greece. He had won wrestling victories in 5 Olympic games as well as in other sacred festivals.

Legend has it that Milo applied progressive resistance in the form of lifting a growing calf daily. By the time the calf was 4-years-old Milo carried it the length of the Olympian stadium, and then proceeded to kill, roast and consume it. Milos’ daily consumption of meat was recorded at approximately 20 pounds a day.

When we fast-forward to the era of the sixties and seventies we find there was a renewed hype about protein being some sort of miracle food. This was due, largely, to the muscle magazines of the era which pushed protein and claimed it could make you grow as big as a god!

As a result, many bodybuilders and strength trainers started to consume large quantities of whole milk, meat and eggs.

How Do I Calculate How Much Protein I Need To Build Muscle

If you weigh 90kg with 20 per cent body fat, you have 72kg of lean body mass. Multiply that number by 2.2, and you get a daily protein target of 158g per day. If you weigh 90 kilograms with 10 per cent body fat, you have 81 kilograms of lean body mass. Multiply that by 2.2, and you get 178 grams of protein per day.

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How Much Protein Do You Need To Gain Muscle

Your protein needs are most directly related to your muscle mass – the more you have and the more you use it, the more protein you need.

Age and fitness level can also impact how much protein is required to promote muscle growth.

Bodybuilders and weightlifters have higher protein needs because they are looking to add mass and are simultaneously using their muscles more than the average person or non-lifter.

Of course, it is entirely possible to overdo it. Eating too much protein can negatively impact your ability to build muscle by limiting your intake of other important macros for bulking that support your training and weight gain. So getting the right amount for your individual requirements is crucial to getting the best results.

Many fitness enthusiasts recommend about one gram of protein per pound of body weight, but this likely isnt a perfect approach for everyone and the research varies on this topic depending on age, fitness level, and overall body composition goals .

Does Protein Timing Matter

How Much Protein Do I Need To Build Muscle? | Nutritionist Explains… | Myprotein

The last thing I want to quickly touch on is protein timing. That is, when you eat protein. Does it matter?

Do you need to eat protein every 3 hours? Is eating protein before or after working out necessary?

  • The frequency of protein intake doesnt matter, so long as you hit your daily numbers.

Youre not going to go catabolic if you dont have protein every few hours, and eating protein more frequently wont help you build more muscle.

If you like to eat 3, larger meals per day with several hours in between each, do that . If youre like me and prefer more smaller meals throughout the day, thats fine as well.

  • Having protein before and after working probably does matter, howeverit can help you build more muscle.

The reason why I say probably and can is the research is contradictory at this time.

Some studies, such as those conducted by Victoria University, Baylor University, and the University of Jyväskylä indicate pre- and post-workout protein consumption does help build more muscle whereas other studies found no such benefits, such as those conducted by The College of New Jersey and Manchester Metropolitan University.

Personally, I eat protein before working out , as well as after, because I believe theres enough clinical and anecdotal evidence to support doing so .

  • Eating protein before bed is a good idea as well. Not to prevent muscle breakdown, but to aid in muscle repair.

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How Much Protein A Day To Build Muscle: Insane Results

As you might already know, protein is a crucial macronutrient if you’re looking to pack on muscle. That’s because proteins are the building blocks for our muscles.

You’ve most likely stumbled upon this article because you’re asking yourself – how much protein do I need a day to gain muscle?

That’s an excellent question, and knowing the answer to this is of utmost importance if you want to start packing on size.

We’ve taken the time to research optimal protein consumption so that we can provide you, our readers, with a simple and clear answer.

If you want to know how much protein you will need to build lean muscle mass, make sure to keep reading.

When Should You Eat Protein To Build Muscle

If your goal is to build muscle, you need both an excess of calories for the day and adequate protein to rebuild any microtears you create during your workouts. While it was thought that you needed to consume protein within two hours of your workout, now we know that your protein intake for up to 24 hours after you hit the gym supports your muscle building.

Once you know your total needs for the day, its best to break up your protein intake into 3 or 4 meals or snacks each day.

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Boxd Plant Based Pea Pouch

Per 30g serving: 141kcal 21g protein, 5.9g carbohydrates, 1.0g fat

Why: This no-nasties powder is a solid option if youre looking for a plant-based protein supplement without an endless list of artificial sweeteners and additives. Not only will you enjoy a protein hit from the pea protein isolate, but youll also get a substantial amount of your daily recommended vitamins and a mix of electrolytes to help replenish your body post-workout.

Most of our testers rated the double chocolate brownie flavour highly, but a couple found the pea protein taste slightly overwhelming. It also lost some points for ease of use a lack of scoop and no clear instructions made it hard to get the measurements right. If you have a spare scoop knocking about though, this shouldnt be a problem.

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