How much protein should we consume to build muscle mass?

When it comes to building muscle, your training regimen is only one piece of the puzzle. In fact, your diet, or more precisely the amount of protein you consume, is the most important factor.

We need 1.2 – 2.2 grams of protein per kilogram of body mass each day to support muscle growth.

On the one hand, some specific factors affect the amount of protein we need, but on the other hand, in all cases, we need to get quality protein through food in order to build muscle mass. Read the article to learn how you can use protein in the best way for you.

In this article:

  • How much protein do you need to build muscle?
  • What is protein?
  • How much protein should we get from our diet?
  • How does protein help build muscle mass?
  • How to calculate the necessary amount of protein to build muscle mass
  • When should you eat more protein to increase muscle mass?
  • High protein foods that will help you increase your muscle mass

 

How much protein do you need to build muscle?

Now that you know the amount of protein you need to build muscle, let’s take a closer look at the specifics based on gender and body shape. These are approximate values ​​adjusted according to age and level of physical activity.

    Weight lower than normal   A healthy weight  Weight higher than normal  Overweight 

 

A man  2.0 g/ per kilogram of body mass  1.4 g/ per kilogram of body mass  1.2 g/ per kilogram of body mass  1.2 g/ per kilogram of body mass 
A woman    1.8 g/ per kilogram of body mass  1.2 g/ per kilogram of body mass  1 g/ per kilogram of body mass  1 g/ per kilogram of body mass   

What is protein?

Protein is one of the three macronutrients along with fat and carbohydrates. It provides us with 4 calories per gram and is made up of amino acids.

Protein can be obtained by eating foods from animal and plant sources, such as meat, eggs, dairy products, beans and peas. Although protein occurs naturally in many foods, there is a wide variety of protein supplements on the market.

How much protein should we get from our diet?

If you are not training hard or trying to gain muscle mass, 0.8-1.2g of protein per kilogram of body mass is sufficient. At certain ages, growth is more intense (for example, in teenagers), and at others there is a loss of muscle mass (for example, in adults over 55). In these cases, the body needs more protein.

How does protein help build muscle mass?

Much of our body is made of protein, including muscles, bones, skin and hair. Due to the fact that the function of the protein is so diverse, it is constantly circulating in the body. Some of it is broken down (catabolism) and some is built up (anabolism).

The amount of protein we take in with our diet can affect whether you build or break down muscle.

Exercise stresses the muscles, which causes microscopic tears or injuries in the muscle protein that must be repaired. The calories and protein we eat are the building blocks that muscles need to absorb to use to build muscle mass over time.

 

How to calculate the necessary amount of protein to build muscle mass

If you want to calculate the amount of protein you need to build muscle mass, there are several ways to do it.

  • The easiest way is the gram per kilogram rule. For example, if you are a woman and weigh 68 kilograms, you need to consume 1.2 grams of protein per kilogram of muscle mass to build muscle.

68 kg / 1 kg /kg = 68.2 kg body mass x 1.2 g/kg protein = 82 grams of protein per day

  • You can also use macros as a way to calculate with our easy macro calculator. It will also tell you the recommended amount of carbohydrates and fats according to your gender, age, weight and goals. It will actually calculate everything for you!
  • The third way is to calculate the amount of protein you should be eating based on a certain percentage of your total caloric intake – between 10-30% is within the normal range. If you want to gain muscle mass, we recommend that you consume between 20-25% of the calories for the day in the form of protein. For example, if your total calorie intake is 2,000:

2000 calories x 0.30 = 500 calories of protein / 4 calories per gram = 125 grams of protein per day

What factors can affect the calculation?

You may have a high or low need for protein for a variety of reasons. Women generally need less protein than men in general.

But on the other hand, pregnant women and lactating women have a greater need for protein. Also, if you are recovering from an injury, your needs will be high as your body is in a state of recovery.

If you’re trying to lose weight and you’re eating too many calories, you may need to cut back on protein to reduce the overall number of calories you’re consuming.

lean muscle mass

When should you eat more protein to increase muscle mass?

If your goals are to build muscle mass, then you need to have a caloric surplus and an adequate amount of protein to repair the micro-tears in muscle tissue that occur during training. While it used to be thought that protein should be consumed within two hours of a workout, we now know that protein intake can take place up to 24 hours after a workout to help build muscle mass.

Once you know the amount of protein you need it is best to break up your protein intake into 3 or 4 meals throughout the day.

 

High protein foods that will help you increase your muscle mass

The table below contains protein-rich foods and compares the amount of protein per hundred grams of product. However, keep in mind that 100 grams is not necessarily the entire serving of the given product.

For example, a hundred grams of seeds is too much, you probably wouldn’t eat more than 10 grams per meal, but you would probably drink more than 100 grams of fresh milk at one time.

Classification    Food    Grams of protein per 100g of food  
Meat   Chicken breasts  31 years  
Turkey breast   30 years  
Pork    30 years   
Lamb    26 years  
Minced beef    26 years  
Fish   Salmon    22 years  
Sardines    25 years  
Tuna fish  24 years   
Mackerel   26 years   
Nuts and seeds    Chia seeds 16 years  
    Peanuts  24 years   
    Almonds    21 years   
Eggs   Eggs  12 years   
    Proteins    11 years  
Dairy products    Milk  3.5 years   
    Yoghurt  6 years 
    Cheddar cheese    25 years   
Soy products    Soy beans   11 years   
    Soy milk  4 years 
    Tofu  16 years   

Conclusion

Protein is a key nutrient found in many foods and sold as a variety of nutritional supplements.

It is the basic building block of muscles and is responsible for their growth and repair when we obtain it through diet and regular exercise.

If the food you eat contains high-quality protein, it will help you gain muscle mass and achieve your goals.

 

You may also like...

Leave a Reply

Your email address will not be published. Required fields are marked *