How much Protein do i Need to Build Muscle? > 자유게시판

Muscle is made up of mostly protein, so it’s no surprise that a high-protein diet can help you build more of it. Exactly how much protein per day you need is debatable. Common bodybuilding advice suggests eating one gram of protein per pound of bodyweight to support muscle growth, however, the science behind this recommendation varies depending on age, fitness level, and overall body composition goals. Based on the existing research, here’s how much protein you should be eating to build muscle. Get your ideal daily protein needs for weight loss or muscle gain in just a few minutes with this simple protein calculator. Track your progress with the Trifecta App! Keep up this great momentum and crush all your nutrition goals with our app. Download the Trifecta App! Enter your email address to See details your results. We’ll also send you a follow-up email for your records. Protein is made up of amino acids that act as building blocks for your body’s cells and tissues, including muscle mass.

This essentially means, your muscle is made up of protein. These amino acids are essential for supporting numerous bodily functions. If you aren’t getting the required nutrients - like essential amino acids - through food, your body doesn’t have what it needs and has to compromise. This involves stealing amino acids that are stored in your body (in your blood and muscle tissue) which can lead to muscle loss over time. Muscle Protein Synthesis (MPS) vs. Amino acids are also used for muscle protein synthesis (MPS) - the process of repairing, maintaining, and growing muscles after intense use. When muscles are used during exercise or strenuous activity, it creates micro-tears and leads to muscle protein breakdown (MPB). Amino acids are then shuttled to your muscles to repair this damage and synthesize new tissue to replace the damaged ones. MPS is why protein, and regular strength training, in particular, are so essential for maintaining and building lean body mass. When it comes to building muscle mass, your protein intake is a considerable factor.

With the role of amino acids in muscle protein synthesis, maintaining a positive protein balance - in other words, eating more protein than you are breaking down or using, is one part of the muscle-building equation. Muscle growth occurs when muscle protein synthesis exceeds muscle protein breakdown. This can be achieved through a combination of increased protein intake, a strategic strength training routine (studies suggest a minimum of twice per week), adequate rest (this is when MPS occurs), and often plenty of calories to support weight gain overall (bulking diet). Depending on individual factors like fitness level and starting body composition, it is possible to lose weight or fat while building muscle simultaneously, but this is not ideal for everyone and your rate of muscle growth is significantly less than following a standard weight gain approach. How Much Protein Do You Need to Gain Muscle? So how much protein do you need to put on muscle? Your protein needs are directly related to your muscle mass - the more you have and the more you use it, Prime Boosts Official the more protein you need.

This product is true to both preserve lean body mass and increase muscle mass. Age and activity level 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 (healthy fats and carbohydrates) that support your training and weight gain. So getting your daily protein intake right for your individual requirements is crucial to getting the best results. All of these recommendations fall within the range suggested by the American College of Sports Medicine which suggests 1.2 to 2.0 grams per kilogram of body weight (0.54 to 0.9 grams/pound), which would translate to 81 to 136 grams for a 150-pound adult for preserving and building muscle.